Warm-Up
2 Rounds:
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30 sec Erg (Rowing Machine)
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30 sec Hip Flow
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30 sec Squat to Stand
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30 sec Shoulder Dislocates
Strength Training
Every 3 min x 4 Sets:
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6-8 Back Squats
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10-12 Dumbbell Romanian Deadlifts
Workout
4 Rounds (4 min on / 2 min off):
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Buy-in: 500m Row (Men) / 400m Row (Women)
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AMRAP Remaining Time:
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10 Medball Sit-Ups
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10 Wallballs (20lbs/14lbs)
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10 Alternating Lunges (Wallball Bearhug)
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