“A Row Brainer”


Strength / Skill
12 min interval training on rower

21 min AMRAP
20 torpedo thrusters
40 torpedo russian twists
20-30 sec handstand hold / 5 HSPU
400m run

Go heavier with torpedo, this is a chipper and not a race, goal is to work at a steady pace the entire 21 minutes

Notes: If you did russian twists as the mod for Monday, try V-ups, flutter kicks, or crunches.

Additionally, if you do not have your handstand hold just yet, modify with a wall walk.