2:00 Row @ Easy Pace

Into…

EMOM x 4 MINUTES
MIN 1 - 12 Samson Lunges + Max Step-Ups
MIN 2 - 6 Inchworms & Push-Up + Max Alt. Shoulder Taps

Into…

EMOM x 4 MINUTES
MIN 1 - 12 Cossack Squats + Max Straight Leg Sit-Ups
MIN 2 - 12 Slow Tuck-Ups + Max Tuck Hold

AMRAP x 22 MINUTES
500/400m Row
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*

*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
Mixed Grip Carry

(Score is Rounds + Reps)

FOR RECOVERY
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Rebound Pose

(No Measure)