191010

CALORIE ROW FOR TIME:

50-40-30-20-10

REST 1 MINUTE BETWEEN EACH

OR

CALORIE BIKE FOR TIME:

40-30-20-10-5

REST 1 MINUTE IN BETWEEN EACH

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15 MINUTE AMRAP 15 FLOOR PRESS, 50/35 15 PULL-UPS 15 DUMBBELL LUNGE STEPS 50/35

18 MIMUTE AMRAP 500M ROW/ .7 MILE BIKE 7 SQUAT SNATCHES @ 75% 1 RM OR HEAVIEST FOR THE DAY

10 ROUNDS 4 DUMBBELL BURPEES, 50/35 6 RENEGADE ROWS, 50/35 8 WALLBALLS, 20/14