WARMUP
WORKOUT
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…).
Reset the rower before the start of each round.
GROUP AFTER PARTY
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
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