Thursday 8.15.19


4 Rounds for Time:

400m Run w/ Medicine Ball 20/14 (scale to 200m run or 500m Row)

500m Ski Erg (or Row)

*Can be done with a partner or alone. Start in different spots since the Ski Ergs are limited.


2 sets of:

5-10 Bar/Ring Muscle Ups (Scale to Chest to Bar to Pull ups to Ring Rows)

20 GHD Back Extension or Superman’s

30 Russian Twists