-Warm Up-
2:00 bike/run/row
Into…
4 rounds (:20 on :10 off)
Movement 1 : Air Squats
Movement 2 : inchworm no pushups
4 rounds (:20 on :10 off)
Movement 1 : hollow hold
Movement 2 : push ups
-WOD-
FOR TIME*
18 minute cap
21-18-15-12-9
Cal Row**
C2B Pull-Up or Bent Over Row
Strict Dips (Ring, Box or Bench)
*Weight Vest Optional.
**if you don’t have a rower perform 60m shuttle run before each set.
(Score is Time)
FINISHER
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
