SATURDAY. 10/20/18

Warm up 


Row 10 strokes Easy 5 Strokes hard 

Then 3x

10 Wall facing squats

10 Spider-Man push up

10 Sit Ups

10 Step ups

Workout Prep 2RNFT

*scale as needed beginners can substitute the workout with DB to a weight that feels Comfortable

2 Push Jerks

2 Front Squats

2 Box Step overs



500 m Row or (run 400)

 10 Rounds

5 Push Jerks

5 Front Squats 

5 Box Jump Overs 


CASHOUT  500 m Row or 400 M Run



intermediate 115/75

OR beginners Dumbells

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