WARM-UP

2:00 Row

Into…

AMRAP x 5 MINUTES
10 Alt. Deadbugs
10 Jumping Air Squats
10 Alt. Tall Step-Ups
10 Empty Barbell Front Squats

Into…

2:00 Row

WORKOUT (PERFORMANCE)

AMRAP x 32 MINUTES
1000/800m Row
50 Sit-Ups
25 Box Jumps (30/24)
20 Front Squats (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

AMRAP x 32 MINUTES
800/600m Row
50 Sit-Ups
25 Box Jumps (24/20)
20 Front Squats (65/45)

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)