Workout

"DEATH ROW"

EMOM x 20 MINUTES

MIN 1 -- 20/15 Cal Row

MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in at least :45-:50 or less.

FINISHER

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

HOMEWORK

CONDITIONING

FOR RECOVERY*

10:00 Run

10:00 Bike

8:00 Run

8:00 Bike

4:00 Run

4:00 Bike

*Goal is to maintain same pace throughout entire workout.

STRENGTH

AMRAP x 5 MINUTES

Squat Clean (185/135)

-Rest 2:00-

AMRAP x 4 MINUTES

Squat Clean (205/145)

-Rest 2:00-

AMRAP x 3 MINUTES

Squat Clean (225/155)

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