Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

Shoulder Band Resistance: 10-20
Rotator Cuff Band Resistance: 10-20

Athletes Choice

Rest Day/Make-Up

Partner Relay Wod
20 Min AMRAP
100 Calorie Row
100 Push Press 115/75
100 Weighted Step Ups 53/35
100 KB Swings 53/35
100 Calorie Row

Using length of the gym (long ways) Partners will start on one end.  At go partner 1 will run to rower and begin row.  Partner 2 will rest.  When partner 1 completes 10 calories they will sprint back and tag partner 2.  Partner 2 will sprint to rower and complete 10 calories.  Team will continue in this fashion throughout the entire workout until 20 minutes have been reached.

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