Core Emom
9:00
Min 1: 40 sec KB Goblet Squat Hold
Min 2: 15 Chest Loaded Swings https://www.youtube.com/watch?v=yG1gORMrtf4
Min 3: 15 KBs
Row Conditioning
ALPHA/BRAVO
0:00 – 4:00 50/35 Cal Row
4:00 – 7:00 30/24 Cal Row
7:00 – 10:00 30/24 Cal Row
10:00 – 11:00 15/12 Cal Row
11:00 – 12:00 15/12 Cal Row
12:00 – 13:00 15/12 Cal Row
CHARLIE
0:00 – 4:00 35/21 Cal Row
4:00 – 7:00 24/18 Cal Row
7:00 – 10:00 24/18 Cal Row
10:00 – 11:00 12/9 Cal Row
11:00 – 12:00 12/9 Cal Row
12:00 – 13:00 12/9 Cal Row
