Workouts

Today & Previous Upcoming
Flash

Wednesday, January 22nd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls

WOD

Workout Format
EMOM ~ 30 Minutes
Competitive
1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders
Performance
1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders
Lifestyle
1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders
Bootcamp

Wednesday, January 22nd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls

WOD

Workout Format
EMOM ~ 30 Minutes
Competitive
1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders
Performance
1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders
Lifestyle
1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders
Flash

Tuesday, January 21st, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

WOD

Workout Format
AMRAP 14 Minutes
Competitive
15 Push-Ups
10 Pull-Ups
15 Sit-Ups
Performance
15 Knee or Elevated Push-Ups
15 Ring Rows
15 Sit-Ups
Lifestyle
15 Knee or Elevated Push-Ups
10 Ring Rows
15 Crunches

Pull-Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps
Bootcamp

Tuesday, January 21st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
AMRAP 14 Minutes
Competitive
15 Push-Ups
10 Pull-Ups
15 Sit-Ups
Performance
15 Knee or Elevated Push-Ups
15 Ring Rows
15 Sit-Ups
Lifestyle
15 Knee or Elevated Push-Ups
10 Ring Rows
15 Crunches
Strength

Monday, January 20th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience
Flash

Monday, January 20th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
Empty Back Squat X 15 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Competitive
75 Wall Balls (20/14)
*Every Break Add 10 Reps up to 150 Reps
Performance
75 Wall Balls (14/10)
*Every Break Add 10 Reps up to 150 Reps
Lifestyle
50 Wall Balls
*Every Break Add 10 Reps up to 100 Reps
Bootcamp

Monday, January 20th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
Empty Back Squat X 15 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Competitive
75 Wall Balls (20/14)
*Every Break Add 10 Reps up to 150 Reps
Performance
75 Wall Balls (14/10)
*Every Break Add 10 Reps up to 150 Reps
Lifestyle
50 Wall Balls
*Every Break Add 10 Reps up to 100 Reps
Gymnastics

Sunday, January 19th, 2025 – Gymnastics

Main Work (50 minutes)

Skill Practice:
4 x 6 Kip Swings with Controlled Hollow-to-Arch Transition
3 x 5 Hanging Knee Raises into Partial Toes-to-Bar (focus on engaging lats and core)
Strength:
3 x 8 Strict Hanging Leg Raises (Bend Knees if Needed)
3 x 10 Lying Toes-to-Bar Progressions (Start supine on a bench, pull toes to a target)
Core Finisher:
3 Rounds:
10 V-Ups
15-second Hollow Hold
Strength

Sunday, January 19th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes
Olympic Weightlifting

Saturday, January 18th, 2025 - Olympic Weightlifting 201.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM10
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 72%
7th: 76%
8th: 80%
9th: 84%
10th: 88%
% of Snatch

C&J Work

E1:30MOM10
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 72%
7th: 76%
8th: 80%
9th: 84%
10th: 88%
% of C&J
Bootcamp

Saturday, January 18th, 2025 - Bootcamp

WOD

Workout Format
TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE
Olympic Weightlifting

Saturday, January 18th, 2025 - Olympic Weightlifting 201.2

Accessory

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Hold
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding to failure or to 1:00.

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 70%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat
Strength

Friday, January 17th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes
Flash

Friday, January 17th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Alternating Lunges X 10 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
5 Reps @ 75% 1 Rm

WOD

Workout Format
For Time
Competitive
3:30 Minute AMRAP
4 Deadlifts (225/155)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (185/130)
4 Pull-Ups
4 Alternating Lunges
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Chest to Bar Pull-Ups
4 Jump Lunges
Performance
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (135/95)
4 Jumping Pull-Ups
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts (115/80)
4 Jumping Chest to Bar Pull-Ups
4 Jump Lunges
Lifestyle
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Squat Jumps
Bootcamp

Friday, January 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Alternating Lunges X 10 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
5 Reps @ 75% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
For Time
Competitive
3:30 Minute AMRAP
4 Deadlifts (225/155)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (185/130)
4 Pull-Ups
4 Alternating Lunges
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Chest to Bar Pull-Ups
4 Jump Lunges
Performance
3:30 Minute AMRAP
4 Deadlifts (150/105)
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts (135/95)
4 Jumping Pull-Ups
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts (115/80)
4 Jumping Chest to Bar Pull-Ups
4 Jump Lunges
Lifestyle
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Air Squats
Rest 2 Minutes
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Alternating Lunges
Rest 2 Minute
3:30 Minute AMRAP
4 Deadlifts
4 Ring Rows
4 Squat Jumps
Flash

Thursday, January 16th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Push-up to Downward Dog X 60 Seconds
Cat Cow X 30 Seconds
Standing Forward Fold Stretch X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Double DB Thrusters X 5 Reps
Ring Rows X 10 Reps
Double DB Bent Over Row X 5 Reps
Sit-Ups X 10 Reps
Single DB Turkish Sit-Ups X 5 Reps

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Workout Format
AMRAP 6 Minutes
Competitive
10 Double DB Thrusters (35/25)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Performance
10 Double DB Thrusters (25/15)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Lifestyle
10 Air Squats
10 Double DB Bent Over Row
10 Sit-up
Bootcamp

Thursday, January 16th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Push-up to Downward Dog X 60 Seconds
Cat Cow X 30 Seconds
Standing Forward Fold Stretch X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Double DB Thrusters X 5 Reps
Ring Rows X 10 Reps
Double DB Bent Over Row X 5 Reps
Sit-Ups X 10 Reps
Single DB Turkish Sit-Ups X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Workout Format
AMRAP 6 Minutes
Competitive
10 Double DB Thrusters (35/25)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Performance
10 Double DB Thrusters (25/15)
10 Double DB Bent Over Row
10 Single DB Turkish Sit-up
Lifestyle
10 Air Squats
10 Double DB Bent Over Row
10 Sit-up
Strength

Wednesday, January 15th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Wednesday, January 15th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Calf Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
2 Rounds
Row X 1 Minute Focusing On Driving With the Legs
Scap Push-Ups X 10
Inchworms With Push-up X 10
Burpees X 10

WOD

Workout Format
Teams of 3 ~ For Time
Competitive
5000M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Performance
4200M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Lifestyle
3800M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Bootcamp

Wednesday, January 15th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Calf Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
2 Rounds
Row X 1 Minute Focusing On Driving With the Legs
Scap Push-Ups X 10
Inchworms With Push-up X 10
Burpees X 10

WOD

Workout Format
Teams of 3 ~ For Time
Competitive
5000M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Performance
4200M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
Lifestyle
3800M Row
Every 3:30 Minutes on the Minute
10 Burpees (Whole Team)
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