4-19

WOD
Comp/fitness

15 min amrap
20/16 cal row
16 front rack step ups 75/55
12 pushups

Then directly into

15 min amrap
20/16 cal bike
16 box jumps 24/20
12 pull-ups

Row and bike can be sub’d for a 400m run.
Step ups should be at a height that is just below your hip crease when you step up. May need to use plates for this.

Lifestyle- stepups with no weight, and ring rows.