3 Rounds:
5 Burpees
5 Air squat
5 Push Ups
20 High Knees in place
–
10 Alt liz stretch
10 Leg raises each leg
Then..
For Time:
1500/1200m Row
1200m Run (2x around block + 200m)
Rest 3:00
1000/800m Row
800m Run (1x around block + 200m )
Rest 3:00
500/400m Row
400m Run
Score = Total Time Including Rest
(Bike Scaling For Runs = (72/54), (48/36), (24/18)
Then…
16min. EMOM: (4 Rounds)
Min. 1) Max DB/plate Russian twist
Min. 2) Max DB Skull Crushers 25/15+
Min. 3) 45sec Plank
Min. 4) Max Barbell Bicep Curls 45/35lb
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