Warm-Up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
ROWING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor.
Workout
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)
50 Box Jump Overs (24/20)
(Score is Time)
Partner Workout Option
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)
100 Box Jump Overs (24/20)
*P1 works while P2 rests, split work as needed.
(Score is Time)
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