Warm-up (No Measure)
AMRAP x 4 MINUTES
:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs
Into…
AMRAP x 5 MINUTES
:30 Row (Mod)
10 Up-Downs
5 Push-ups
Workout – Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Optional Finisher – Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 8-12 Rower Pike-Ups
Min 2 – :45 Max Russian Twists (Weight Optional)
(No Measure)
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