1:30 On :30 Off - 2x3 (AMRAPS)----------------(1)----------------
12/10 Row Cals + ME Rower Pike/Plank----------------(2)----------------:45 UB KB Swing + :45 ME Clam Shell----------------(3)----------------
10 Jumping Lunge + 10 Alt Box Step Ups
------------(NOTES)-------------
Station 1.) Scale row to :45 or less, then do as many pikes as possible, and when you cant do anymore hold plank (on rower)
Station 2.) Int 1 clam shell on Right, int 2 Left