60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up

AMRAP 20:
50cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 DB Snatches 20/15kg
10 Burpee Box Jump Overs 60/50cm

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

For Time:
Calories Completed In "Death By Calorie Row"  

*Completed On 6/28/22
*Hit The Clock Icon To View Scoring History

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Core 3 rounds

30s + 30s side plank hold
5-8 stick abs