Conditioning
“Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Extra Work
Midline
3 Rounds For Quality:
21 Calorie Row
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

*Programming modified from Ben Bergeron’s CompTrain