Saturday 05.08.2017

1) Row Conditioning: In teams of 3...

10,000m Row

*switch every 250m (13 intervals each)

We're looking for an aggressive pace and quick transitions

solo version: 3 Rounds

:30 on/:30 rest

1:00 on/1:00 rest

1:30 on/1:30 rest

For Max Calories, o directly into round 2 after your 1:30 rest

2) Body Amor: 3 Sets

Max Reps of Body Weight Bench Press

25 Banded Good Mornings

(if you're scaling BP weight, choose a weight that allows for 5 reps minimum)