FRIDAY

Part A

3 Rounds

500 Meter Row

10 Rower Tuck crunches

10 Rower ham curls

Part B

Front Rack Split Squat

8 Reps per side X 4 sets

Part C

AMRAP 15

6 Strict Pull-Ups

9 DB Front Squats 50/35

12/10 Cal Assault Bike

Performance: , 35/20 Kipping Pull-Ups or Banded Strict

Fitness: 25/15, Ring Rows with one second pause at top