WARM-UP
ON A 7:00 RUNNING CLOCK…
2 SETS
200/150M ROW
10 SCAP PUSH-UPS
10 DB BENT OVER ROWS
10 UP-DOWNS
INTO…
2 SETS…
200/150 ROW
10 SINGLE DB CURL TO PRESS
5 BURPEES
STRENGTH
12 MIN EMOM
MIN 1 - 30 RUSSIAN TWIST (25/15)
MIN 2 - :30 HAMSTRING PLANK
MIN 3 - :30 CARDIO CHOICE
WORKOUT
EVERY 2:00 X 5 SETS
250/20M ROW*
MAX BURPEES WITH REMAINING…
-REST 1:00 B/T SETS-
*ROW SHOULD NOT EXCEED 1:15.