Rowing
4 Rounds, Not for Time
400m Slower
400m Moderate
400m Fast
2 minutes rest / transition
For Time (12 Minute Cap):
50 Med Ball Sit-Ups, 1 minute handstand holds
40 Med Ball Sit-Ups, 1 minute handstand holds
30 Med Ball Sit-Ups, 1 minute handstand holds
Warm-up for the following. 25 Minute AMRAP: 10 Pull-ups 20 Push-ups 30 Air Squats On the… 0:00 – Run 200 Meters 5:00 – Run 200 Meters...
Barbell Complex Complete the following 5 - Bent Over Row 5 - Deadlift 5 - Hang Clean 5 - Thruster or Front Squat Complete the above 5...
Super Set the following 5-5-5-5-5 Dumbbell Bench Press 5 x 10 Dumbbell Bicep Curls Then Teams of 2 - All Work Is Split AMRAP - 28 Minutes...
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