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ENDURANCE + ABS

AMRAP5’ , For Quality:

12 Cal Row

WU

5-8 Strict Chin-up (band)

30 Weight Supported Flutter Kicks (total)

10/10 Bodyweight Lunges

STRENGTH

Every 2’ x 10’ ... (5 Sets)

Back Squat (keep adding weight)

1x10

1x8

1x6

1x6

1x6

Every 2’ x 8’ .. (4 Sets)

Front Squat (keep adding weight)

1x5

1x5

1x5

1x5

CARDIO

1500m Row

Rest 1:30

Then…

3 Rounds:

500m Row

*Rest 0:45 between rounds.

ABS

3x

20 Star Fish

20 Heel Overs

30 Flutter Kicks (Total)

*Rest as needed between rounds.

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