Bring A Friend

Competition Class

Strength

Cond&Core

CONDITIONING

On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

CORE
3 Rounds for Quality
15 pallof press in squat hold (L then R)
10 GHD Sit-ups
5 Barbell Hip Thrusts w/ 5sec pause on 5 (HAP)