Every Minute On the Minute for 21 Minutes:

Min 1 – 10/7 Cal Row

Min 2 – 6 Burpee Over Barbell

Min 3 – 5 Thrusters (115/80)

Any time left over in a given minute is rest.  If at the end of any given minute, you haven’t finished the required reps/cals, move on to the next movement.


Scaling Options:

Bar weight -> as needed (sets should be unbroken)

Cool Down:

GHD Back Extensions 3 X 15 w/5 sec hold at top


Doorway stretch – 2 min per side

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