WARM-UP

2 ROUNDS

4 Jefferson Curls

6 Down Dog – Up Dog

8/8 Single Leg RDLS

Into…

AMRAP x 6 Mins

200/150m Row

10 Deadbug

10 Glute Bridge Ups

200/150m Row

10 Bird Dogs

5/5 Single Leg Glute Bridge Ups

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

50 Sit-Ups*

1000/800m Row

40 Sit-Ups

500/400m Row

30 Sit-Ups

*Option for GHDs.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

50 Sit-Ups

800/600m Row

40 Sit-Ups

400/350m Row

30 Sit-Ups

(Score is Time)

POST WORKOUT STRENGTH (ALL)

3 SETS

12-15 Incline Wide Grip Curls

12-15 Single DB Skull Crusher

15-20 DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-