WARM-UP

2 ROUNDS

1:00 Row

5 Inch Worm

5 Cat/Cow

6 Alt Groiner with a twist

10 Kang Squat

10 Ring Row

Into

1 ROUND

10 Air Squats

10 Jumping Air Squats

10 Cal Row

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

50 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

40 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

FINISHER (ALL)

3 SETS

25 Ring Rows

10/10 Single Arm DB Bent Over Row

20 Alt. DB Slides

-Rest As Needed b/t Sets-