• WARMUP
  • Row 500m
  • 4 Rounds
  • 8 Light Single Leg KB DL
  • 5 Good Mornings
  • 10 Air Squats
  • :30 Samson Each Leg

  • METCON
  • Teams of 3
  • 27 min AMRAP
  • 50 Wallballs 20/14
  • 25 Partner Deadlift 225/155
  • 50 Synchro Sit-ups
  • *One Person is always rowing 15/12 Calories*