WARM-UP
3 ROUNDS
100 METER ROW
10 WALL BALL FRONT SQUATS
10 MED BALL PUSH PRESS
10 ALT. DEAD BUGS
5/5 LEG SWINGS
WORKOUT PREP
EMOM X 9 MINUTES
MIN 1 - 12/10 CAL ROW
MIN 2 - 10 WALL BALLS
MIN 3 - 12 AB-MAT SIT-UPS
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES
500/400 METER ROW
40 WALL BALLS (20/14)(14/10)
20 SYNC SIT-UPS
*P1 & P2 SPLIT THE ROW EVENLY. WALL BALLS ALTERNATE EVERY 10 REPS UNTIL 40 REPS ARE COMPLETED. SIT-UPS COMPLETE TOGETHER.
(SCORE IS ROUNDS + REPS)
