Fish Game on the rower

Into...

Movement prep/demo

'Hump Day Pump'

5 rounds

45 sec on 15 sec off

Station 1- 100' Sled Push

Station 2- AMRAP Wall Ball 'DT' (30/20) 12 DL, 9 HPC, 6 S2O

Station 3- Supinated Barbell BOR

Station 4- Barbell Roll Outs

Station 5- Front Rack Reverse  Lunges (from ground)

*The flow...separate into groups of 4-5. Start at different stations. Once you finish the station move to the next.
*Everyone will need their own wall ball and barbell ready to go
*Add weight as you see fit for the BOR/sled push/lunges

3 rounds of 21's w/ DB
7 reps bottom to 90
7 reps top to 90
7 reps full ROM