Warm Up: 2 Rounds 

• 8/5 Cal Bike 

• 10 Push Ups 

• 15 plank shoulder taps 

• 20 R-twist 

Performance: 4 rounds 

• 12 DB Step Ups (6/6) 

• 10 Db Incline Bench 

• 250m Row
  *focus on rowing technique getting the most power out of each pull

AMRAP 10:00 

• 15 KB Swing 

• 10 Shoulder to Overhead (#95/#65)

• 30 Double Unders or 60 single 

Fitness: 

• 12 DB Step Ups 

• 7-10 Ring Row 

• 200m Row 
  *focus on rowing technique getting the most power out of each pull

3 ROUNDS: 1:00 Stations 

• Station 1: Hollow Flutter Kicks 

• (:20 transition)

• Station 2; DB Push Press

• (:20 transition)

• Station 3: Sit-Ups

• (:20 transitions)

• Station 4: KB Sumo Deadlift

• (1:00 Rest)

*:20 transition b/t stations/ 1:00 rest b/t rounds

Cashout:  Friday Special