Warm-Up
2:00 Row (Increase pace every :30)
Into …
1 SET, :45 ON / :15 REST
MOVT 1 – Air Squats
MOVT 2 – Push-Up to Pike
MOVT 3 – Cossack Squats
MOVT 4 – Wall Ball Strict Press
Into …
2:00 Row (Increase pace every :30)*
*Start at faster pace than the first time on the rower
Workout
AMRAP x 21 MINUTES
7 Power Snatches (115/75)
14 Wall Balls (20/14)
21/16 Cal Row
(Score is Rounds + Reps)
Optional After Party
3 SETS FOR QUALITY
8-12 Barbell Roll-Outs
Followed By…
5:00 Foam Roll
(No Measure)
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