Every 10 minutes x 4
500m row
40 WBs
30 burpees
*Score is cumulative rest
Every 10 minutes x 4
500m row
40 WBs
30 burpees
*Score is cumulative rest
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"