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Warm Up: 2 Rounds 

  • 8/5 Cal Bike 

  • 10 Push Ups 

  • 15 plank shoulder taps 

  • 20 R-twist 


Performance: 4 rounds 

  • 12 DB Step Ups (6/6) 

  • 10 Db Incline Bench 

  • 250m Row
    *focus on rowing technique getting the most power out of each pull


AMRAP 10:00 

  • 15 KB Swing 

  • 10 Shoulder to Overhead (#95/#65)

  • 30 Double Unders or 60 single 


Fitness: 

  • 12 DB Step Ups 

  • 7-10 Ring Row 

  • 200m Row 
    *focus on rowing technique getting the most power out of each pull


3 ROUNDS: 1:00 Stations 

  • Station 1: Hollow Flutter Kicks 

  • (:20 transition)

  • Station 2; DB Push Press

  • (:20 transition)

  • Station 3: Sit-Ups

  • (:20 transitions)

  • Station 4: KB Sumo Deadlift

  • (1:00 Rest)

*:20 transition b/t stations/ 1:00 rest b/t rounds


Cashout:  Friday Special