4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Tag: Rower
For time:
– 500m Row
– 50 KB Swing
– 400m Row
– 40 Air Squats
– 300m Row
– 30 Wall Ball
– 200m Row
– 20 Box Jumps
Overhead Squat
– 5 x 3 Reps
For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)
Back Squat
3 x 3 Reps
3 x 1 Reps
21-15-9
– Rower Calories
– Box Jumps
Five rounds for time:
– 5 Deadlift
– 10 Box Jump
– 15 Calories Rower
Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds