WARM-UP

2 ROUNDS

:15 Legs + Torso Only Rowing

:15 Arms + Torso Only Rowing

:30 Full Stroke Rowing

5 Push Up to Down Dog

10 Alternating Piked Toe Taps

5/5 Moose Antlers

10 Bird Dogs

Into…

1-2 ROUNDS

12/10 Cal Row

8 Strict Press

8 Bent Over Rows

8 Tempo Push Ups (31X1)

WORKOUT (PERFORMANCE)

FOR TIME*

25-20-15-10-5

Push Press (115/75)

*Complete 15/12 Cal Row after every full set

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME*

25-20-15-10-5

Push Press (75/55)

*Complete 12/10 Cal Row after every full set.

(Score is Time)

KG BB: (35/25)

POST WORKOUT STRENGTH (ALL)

10-8-6-4 Bench Press

Bench Press for load:

#1: 4 reps