WARMUP
AMRAP X 12 MIN
200m Row
8 Alt. Groiners w/Twist
8/8 Leg Swings
8 WB Front Squats*
8 WB Push Press*
8 Alt. Step-Ups
8 Box Jumps
*RND 2-3 combine to WB Thruster.
WORKOUT
“ROWING KELLY”
5 rounds for time of:
500/400m Row
30 Box Jumps 24/20″
30 Wall Balls
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 28 MINUTES
500/400m Row
50 Wall Balls (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 & P2 will complete the Row together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Bike
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
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