Warm Up:

8 Slow Good Mornings

8 Slow Boot Strap Squats

16 - 20 - 24 - 28 - 24 - 20 - 16EMOTM Stroke Rate Pyramid

  • Increase Intensity each Minute

8 Stagger Stance Good Mornings

2 Inchworm Complex

 

Workout:

3 Rounds...

  • 2:00 Row
  • 1:00 Max KB Goblet Squat

2 Min Rest

3 Rounds...

  • 2:00 Row
  • 1:00 Max KB SDHP

2 Min Rest

3 Rounds...

  • 2:00 Row
  • 1:00 Max KB Thruster