Warm-up
Warm-up (No Measure)
3-4 ROUNDS (8:00 CAP)
100m Row
10 Alt Groiners
10 Scap Push-Ups
10 Plank to Pike
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
5 SETS
1:00 Wall Sit
1:00 Ring FLR or Weighted Plank
-Rest as Needed b/t Sets-
(No Measure)
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