Warm-Up
3 ROUNDS
150m Row (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
-8:00 CAP-
Workout
5 SETS FOR TIME
250m Row
15 Hand Release Push-Ups
20 Slam Balls (30/20)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
After Party
3 SETS FOR QUALITY
50 Mountain Climbers
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
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