friday

Warm-up

​2:00 Row (Increase pace every :30)

Into …

1 SET (:45 ON / :15 REST)
MOVT 1 - Air Squats
MOVT 2 - Push-Up to Pike
MOVT 3 - Cossack Squats
MOVT 4 - Wall Ball Strict Press

Into … 

2:00 Row (Increase pace every :30)*

*Start at faster pace than the first time on the rower.

Metcon

​AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row

(Score is Rounds + Reps)

Finisher

​3 SETS FOR QUALITY
8-12 Barbell Roll-Outs

Followed By...

5:00 Foam Roll

(No Measure)