Warm-up
1:00 Each Station No Rest
-Row
-Kneel To Stand with BB in front rack
-Row
-Squat Morning
-Row
-Strict Press
Mobility
Quad Rolling
Quad Stretch
Strength
E2MOM10
Front Squat
3 Reps @ 80%
WOD
In 4 Minutes
50|40 Calorie Row
Then AMRAP Thrusters 95|65
-Rest 2 Min-
In 4 Minutes
40|32 Calorie Row
Then AMRAP Thrusters 115|75
-Rest 2 Min-
In 4 Minutes
30|24 Calorie Row
Then AMRAP Thrusters 135|95
Level 2- 65|35, 95|65, 115|75
Level 1- 45|35, 75|55, 95|65
ADV – 115|75, 135|95, 165|110
Extra Work – Conditioning
Bike 40|30 Cals @ 70%
Bike 10/7 Cals Just Arms
Right into:
7 sets of
30s Hard
10|7 Cals Just Arms
Bike 40|30 Cals @ 70%