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Warm Up: Down and Backs 

2 x 15:  Banded Good mornings/ Band Pull Apart


EVERY 10:00 for 30:00 Complete…
FOR TIME:

  • ROW 1 k/ 800m 

  • 40 Sit Ups

  • 30/20 Cal Bike
    *Score is time to complete all work within 10:00
    **Start new round at each 10:00 mark.


CORE FINISHER
2 - 3 SETS

  • :30 Tuck Hold

  • :30 Side Plank

  • :30 Side Plank

  • 30 Bicycle Crunches