WARMUP
3 SETS
20 sec Toe Walk / 10 sec Rest
20 sec Heel Walk / 10 sec Rest
20 sec Duck Walk / 10 sec Rest
20 sec High Skip / 10 sec Rest
Into…
3 SETS
150
5 Inch Worm + Push-Up
20 Pike Shoulder Taps
WORKOUT
Rowing Ava
AMRAP x 20:53 MINUTES
• 500m Row
• 21 Ground to Overhead (95/65)
Score is rounds & reps.
AFTER PARTY
3 SETS
20 sec Toe Walk / 10 sec Rest
20 sec Heel Walk / 10 sec Rest
20 sec Duck Walk / 10 sec Rest
20 sec High Skip / 10 sec Rest
Into…
3 SETS
150
5 Inch Worm + Push-Up
20 Pike Shoulder Taps
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