Warmup
Rowing, push-ups, burpees over the rower
Core Conditioning
Part One
Part Two
AMRAP 10
Part Three
For Time
Rowing, push-ups, burpees over the rower
Core Conditioning
Part One
50 Ab wheels
plus 5 push-ups EMOM
Part Two
AMRAP 10
200m runRest 6 minutes
3 wall climbs
:30 rest
Part Three
For Time
400m row
75 sit-ups
400m row