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-- Days
-- Hrs
-- Mins
-- Secs

Warm-Up
2 Rounds:

  • 30 sec Erg (Rowing Machine)

  • 30 sec Hip Flow

  • 30 sec Squat to Stand

  • 30 sec Shoulder Dislocates

Strength Training
Every 3 min x 4 Sets:

  • 6-8 Back Squats

  • 10-12 Dumbbell Romanian Deadlifts

Workout
4 Rounds (4 min on / 2 min off):

  • Buy-in: 500m Row (Men) / 400m Row (Women)

  • AMRAP Remaining Time:

    • 10 Medball Sit-Ups

    • 10 Wallballs (20lbs/14lbs)

    • 10 Alternating Lunges (Wallball Bearhug)

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