Warmup:
5:00 of:
Row 200m
10 Goblet Squats
10 Goblet Lateral Lunges
A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
Boom Lite:
Same as above – modify as needed
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