In teams of 2 (I go, you go)

10/8 Cal Row 

6 Burpees 

(5 Rounds each)

10/8 Cal Row 

6 One Arm DB Squat Cleans (3/3)

(5 Rounds each)

10/8 Cal Row 

6 One Arm DB Thrusters (3/3)

(5 Rounds Each)

*If you are solo, do a round then take about 45 seconds to a minute of rest in between, go hard

*33 Minute Cap (strict)

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This entire workout, from start to finish, is meant to be done with max intensity. Row hard, burpee fast, move weight efficiently.

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SUGGESTED WARM UP

  1. 10/8 Cal Row – Rest 20-30 seconds – 3x. Pick up pace each round
  2. 5 Press Ups to Downward Dog
  3. 5 Goblet Squats + 3 Burpees – 3x
  4. Work on DB movements – smooth and easy
  5. Stretch Quads / Hips / Front Rack

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