8-16-17 3X
200 m run or row
10 goodmornings
10 death march
10 Ring rows
10 snow angels
20 sec couch stretch
20 sec shoulder stretch


5-5-5 -3-3-3-1-1-1-
Build to a Heavy 5 then a 3 then a Heavy single for the day.
* Reps should be a touch and go, rest as needed between sets.


3 Rounds for time
50 Calorie Row
40 Sit Ups
30 KBS 70/53# (eye level)
*Pace yourself here on the rower so you can hold it for all 3 rounds, don’t go out too hard!


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