Warm-up
3 sets
10-15 Heavy Band Good Mornings
10 Ring Rows
:30 Pigeon Stretch Each Side
10 Cossack Squats
then..
3 sets
:30 row
:30 rest
Metcon
Metcon (9 Rounds for reps)
36 min ALT EMOM
Station 1: 15/12 Cal Row
Station 2: 6-8 D-Ball Clean Over the Shoulder (100/80)(Rx+ 150/100)
Station 3: 8-10 Burpee Box Jump Overs (24/20)
Station 4: One round of “Strict Cindy”*
*End your station if you hit the 45 sec mark.
