AMRAP in 4 mins
15 C2Bs
15 BJO 24'/20"
15 DB S2O 50/35lbs
Rest 2 mins
AMRAP in 4 mins
12 C2Bs
12 BJO 24'/20"
12 DB S2O
Rest 2 mis
AMRAP in 4 mins
9 C2Bs
9 BJO 24'/20"
9 DB S2O
AMRAP in 4 mins
15 C2Bs
15 BJO 24'/20"
15 DB S2O 50/35lbs
Rest 2 mins
AMRAP in 4 mins
12 C2Bs
12 BJO 24'/20"
12 DB S2O
Rest 2 mis
AMRAP in 4 mins
9 C2Bs
9 BJO 24'/20"
9 DB S2O
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!