Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises

Strength

Bent Over Rows 
EMOM x 4 Rounds x 8 Reps

WOD

For Time

COMPETITIVE

60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups

PERFORMANCE

60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups

LIFESTYLE

40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups