WARMUP
4 min EMOM
Min 1 – Row 45 sec
Min 2 – Samson Lunges
Min 3 – Row 45 sec
Min 4 – Toy Soldiers
Into…
AMRAP x 5 MINUTES*
1 min Row
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
1 min Row
10 MB Thrusters
10 Box Jumps
WORKOUT
Rowing Kelly
5 rounds for time of:
• 500/400m Row
• 30 Box Jumps 24/20″
• 30 Wall Balls
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
500/400m Row
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners row the 500/400m together.
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
(No Measure)
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