Workout

"DEATH ROW"

EMOM x 20 MINUTES

MIN 1 -- 20 Cal Row

MIN 2 -- 15 Burpees


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

Capacity Work 

EMOM x 20 MINUTES

MIN 1 -- Cal Row

MIN 2 --Burpees


FINISHER

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists


-Rest as needed b/t Sets-

 

Homework

 CONDITIONING

10 SETS @80%

12/10 Cal Bike

8 Wall Ball (20/14)

6 DB Snatches (75/50)


-Rest 1:00 b/t Sets-


STRENGTH

EVERY 1:30 x 10 SETS

5 Squat Snatches @60%

50' Handstand Walk

Comment

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