WARMUP
MIN 0-3:00
Arms only row – :20
Legs only row – :20
Arms/Body row – :20
Row (20-24 spm) – :20
Row (24-26 spm) – :20
Row (26-30 spm) – :20
Row (28-32 spm) – :20
Row (30-34 spm) – :20
Into…
3 ROUNDS*
6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups
6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**
WORKOUT
AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
1000/800m Row
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
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