WARM-UP
1 ROUND
:30 Row – Legs ONLY
10 KB Deadlifts
10 Alt. Deadbugs
6 Alt. Groiners
Into…
1 ROUND
:30 Row – Arms ONLY
10 Russian KB Swings
10 Sit-Ups
5 Cat Cows
Into…
1 ROUND
1:00 Row – Full Body
10 American KB Swings
10 Tuck-Ups
10 Alt. Cossack Squats
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
25 Russian KB Swing
15 Tuck-Ups
250/200m Row
15 American KB Swing
25 Sit-Ups
POST-WORKOUT STRENGTH
EMOM x 12 MINUTES
MIN 1 – 5/5 Staggered Stance KB GoodMorning
MIN 2 – 10 Rower Glute Bridge-Ups
MIN 3 – :45 Max KB Horn Bicep Curls