Friday December 14-Monday December 17

Monday December 17, 2018
5000m Row, Warm Up
+
AMRAP 20min of:
Row 200m +
10x Bench Press @ 135lbs
+
Cool Down Row


Sunday December 16, 2018
EMOM 10min of:
odd) Row 200m
even) 10x Burpees 
+
2x5 Wall Squat +
2x10 Air Squat +
2x5 Goblet Squat 
+
Every 3min for 21min 
10x Sandbag Squat Cleans @ 105lbs +
300m SkiErg
+
5000m Row, Cool Down


Saturday December 15, 2018
10min Building Row 
+
6x1500m Row
3min easy row after each set


Friday December 14, 2018
Rest Day