Row 300 M L1, 400m Row L2 & L3
60 Single Unders L1, 40 Double Unders L2 & L3
Row 300 M L1, 400m Row L2 & L3
2 Min Rest Between Rounds
Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00
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Bonus/Optional/Accessory Work
3 Sets, For Quality
8/8 Single Leg Barbell Hip Thrust + :10 Single Leg Hip Thrust Hold on Final Rep of Each Leg
:30/:30 Standing Pallof Press Hold
:40 Weighted Sorenson Hold