Warm-up
:45 on/:15 Rest & Rotate
Row
Hollow Hold
Row
Burpee Lateral Jumps
Row
Active Squat Hold
Hollow Rock Challenge
20 Hollow Rocks
Mobility
Quad Rolling
Couch Stretch
WOD (30 Min Hard Cap)
At 0:00 Complete:
1000m Row for time
Then at 8:00 Complete:
2 Minutes of Max Burpee Lateral jumps
And then at 14:00 minutes complete
3 Rounds
20|15 Calorie Row
15 Front Squats 135|95
15 Burpees
Level 2- 115|75
Level 1 – 95|55
Note: If you are participating in the Nutrition Challenge, these count as two benchmarks (1000m row & 2 minutes max burpee lateral jumps). Be sure to record your scores and enter them in your food log!
Extra Work
3 Rounds of
25 T2B
50’ Ft HS Walk
ADV – 4 Rounds & 75’