FRIDAY 2-14-20




21 Calorie Row

7 Inchworm push ups

15 Calorie Row

5 Inchworm pushups

9 Calorie Row

3 Inchworm pushups

Plank Series

60-40-20 Seconds Each:

Right Side Plank

Left Side Plank

Front Plank

Warmup Set

Each Partner:

5 Calorie Row

5 Lateral Barbell Burpees

5 S2OH build up to (Workout Weight)

WOD (a total of 36 min)


Ménage trios

Teams of 3

4 Rounds:

4:00 Calorie Row

3:00 Lateral Barbell Burpees

2:00 SH2OH 135/95

No Rest Between Rounds

• One athlete works at a time while the other two rest in this team of 3 workout

• There is no required break up plan – you can switch out however you best see fit

• Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

• There is no rest between rounds, as you’ll move right back to the rower following the deadlifts

• Record total reps at each station, as your final score is total reps accumulated over the 4 rounds

• There is no need to stand to full extension on the lateral barbell burpees

Individual Version

6 Rounds:

1:00 Calorie Row

1:00 Lateral Barbell Burpees

1:00 SH2OH 135/95

1:00 Rest

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