1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into…

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

8-12 strict pull-ups or ring rows

15 kb upright rows

15 kb crush curls

-Rest As Needed b/t Sets-

(No Measure)