1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls


3 sets x 3 reps Front Squat

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets.

Strength Tip

Front Squats” bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.


30-20-10 For Time:

GHD Sit-Ups
Weighted Lunges

AX: Walking Lungers
RX: 35#/25# Dumbbells in each hand
RX+: 50#/35# Dumbbells in each hand

Calorie Row

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff!

GHD Sit Ups: scale to sit-ups with your feet anchored instead of GHD Sit-Ups. If you have access to a GHD machine but the volume of 60 is too much, scale to 20-15-10 repetitions.

Lunges: athletes should scale load of to complete set of 30 in 3 or fewer sets. Set of 20 in 2 or fewer sets. Set of 10 in one set.

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