DSC_2148

AMRAP 12
Row :30 sec@95%
Row :30 sec@easy pace
+
rest 3 min
+
AMRAP 12
Run 200-400 meters
Walk 100 meters
+
rest 3 min
+
AMRAP 12
20 Toe taps on a plate
10 Banded rear delt fly
20 Lateral steps on a plate
20 Banded bow and arrows