Thursday
30 minute AMRAP
Row 1000/850 meters
15 tripoint squat thrusts
20 lateral wall balls
25 Russian swings
30 Cossack squats
Terrible Stairs
Strength Option
30 minutes to complete
5 rounds
5 bench press at 74%+
10 reverse banded flies holding 2 seconds at top each rep
20 second hold at bottom of dip
30 second dead hang in false grip
Row 20 calories focusing on aggressive pull to rib cage each stroke