7am Row Conditioning

9 x 1:40 with 20sec rest
- 2min rest after round 5--in the custom workouts choose v1:40/:20…9

Work

“Biltmore”

AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs 24"/20"
30 Double Dumbbell Power Cleans @ 50/35

CompTrain

3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 Hanging L-Sit Flutter Kicks
32 GHD Sit-ups