Wednesday
Warm-up
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-