1:30 On :30 Off - 1x6 (AMRAPS)------------------(1)------------------ME Row------------------(2)------------------6 Slider Hamstring Curls + 8 Glute Bridge + 10 Squat Jumps------------------(3)------------------
6 KB Box Step Up + 8 American KB Swing + 10 Deadlift
---------------(NOTES)---------------
Station 1.) NOT an easy row. Be near your fastest 500m pace
Station 2.) You can do wallball hamstring curls if you'd like
Station 3.) One KB that is heavy for the step ups, moderate for the swings, light for the DL. For step ups, hold bell in FR and do 3 per leg non alternating.