3 Rounds:
Row 500 Meters
12 Deadlifts (225/155)
21 Box Jump Overs (24″/20″)
Core Work:
12 minute EMOM: 3 rounds x 4 Stations
Minute 1: 10-12 Hollow Rocks
Minute 2: 10-20 Shoulder Taps (Adv: Wall facing Handstand Int/Beg: Plank )
Minute 3: 10-12 Superman Rocks
Minute 4: 2×10 sec L-sit or Tuck hang from bar
Sweat Class
“Chad”
3 rounds for reps of:
1 minute Squats
1 minute Toes to Bar
1 minute Burpees
1 minute Box Jump with Step Down (24/20)
1 minute Row for Calories
1 minute Rest
Core Work: Same as above
