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Warm Up: EMOM: 

  1. 200m run
  2. 20 Lat Overs 
  3. 15 push up 
  4. 20 hollow rocks 
  5. 20 ring rows 

 

3 sets:  7 - 10 reps

  • Bent row 
  • Chin ups
  • Weighted Lunge 

4 rounds, Every 4:00

  • 300/250 M Row/ Run 
  • 20 S.A Thruster (10/10) 

 

Cashout:   100 AI’s w/ 15/10lb
Every break perform 10 sit ups