A. In a Five Minute Window for Four Rounds Perform:
250 Meter Row
Remaining time: Max Rounds of:
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
*Score = Total Rounds of AMRAP
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike
B. Extra Credit:
Glute Bridge: 3 x 30. Rest 60s.
squeeze glutes at top for a 1 count. These should start to burn around 15th rep.
Glute Bridge DEMO