• WARMUP
  • Row 1000m
  • 15-10-5
  • BB Good Mornings
  • Air Squats
  • Step Ups

  • METCON 
  • Teams of 2 – alternate rounds 
  • 21 min AMRAP 
  • 8/6 Calorie Bike OR Row 
  • 8 Deadlifts 275/185
  • 8/6 Calorie Bike OR Row
  • **Your choice / cannot change mid wod / one row or bike per team**