Warm Up:
150m Row
4 Push Ups
10 Lat Bar Jump
4 Down Dog Toe Touches
4 DL
4 FSQ
6mins
“Water Break”
AMRAP 4:00
27 HPCL (L)
27 Burpees over rower
27/21 Cal Row
Rest 4min
AMRAP 4:00
21 HPCL (M)
21 Burpees over rower
21/15 Cal Row
Rest 4min
AMRAP 4:00
15 HPCL (M-H)
15 Burpees over rower
15/12 Cal Row
Rest 4min
Repeat-7/4/19
At-Home Version:
Same format:
Substitute:
Medball cleans for barbell
2x DUs for Row Cal