Rowing Sprints 2X 400 Meter Row 90 Second Rest then 4X 200 Meter Row 45 Second Rest then 1X 600 Meter Row *score your average split time*

Wod 2X 5 Rounds 10 Push-ups 5 K2E 5 Pull-up after the 5 rounds Accumulate 2 Minutes of Plank

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike