Warm-Up
4 Rounds of
4 Spider Lunge with reach up
8 Alt Samson Lunges
4 Alt T Push-ups
8 Squats
Met-Con
5 rounds through of
– If starting at a station other than rowing, still rotate through all 4 work stations before taking minute rest (ex. Lunges, Burpees, Row, DB PP. Rest).
Finisher
3 Rounds, NFT, of
Plank Hold for max time AND quality
– rest twice as long as previous hold