ROW WITH BARB

1. Warm Up: SMFR & Flexibility

2. Stamina: 3-5 rounds

• Low KB Windmill, 10/sd.
• Plank, R-Side, 1 min hold
• High KB Windmill, 10/sd.
• Plank, L-Side, 1 min hold
• KB Clean & Press, 10/sd.

3. Work Capacity (3-5 rounds for time)

• Row 500 or 1000m
• 10/20 Pullups
• 20/30 Pushups
• 30/40 Situps
• 40/50 Squats

4. Durability (3-5 rounds)

• Box Jumps, 10 reps
• Skin the Cat, 5 reps