thursday

Warm-up

​AMRAP x 4 MINUTES
:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs

Into… 

AMRAP x 5 MINUTES
:30 Row (Mod)
10 Up-Downs
5 Push-ups

Metcon

​Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
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.

Optional Finisher

​EMOM x 10 MINUTES
Min 1 - 8-12 Rower Pike-Ups
Min 2 - :45 Max Russian Twists (Weight Optional)

(No Measure)