12:00 Core EMOM
Min 1: 45 sec Hollow Hold
Min 2: 45 sec Superman Hold
Min 3: 12 Kneeling Bottoms Up KB Presses (Right)
Min 4: 12 Kneeling Bottoms Up KB Presses (Left)
Row Conditioning
0:00 – 1:30 21/15 Cal Row
1:30 – 3:00 18/13 Cal Row
3:00 – 5:00 15/11 Cal Row
5:00 – 6:30 21/15 Cal Row
6:30 – 8:00 18/13 Cal Row
8:00 – 10:00 15/11 Cal Row
10:00 – 11:30 21/15 Cal Row
11:30 – 13:00 18/13 Cal Row
13:00 – 15:00 15/11 Cal Row
