| Warmup Go through a 10/10/10 rowing warmup, then get the workout movements set up and get ready to rock and roll! |
| Workout 5 sets of 2:00 row right into 10 of Ring row–pause at chest and extension Double dumbbell floor press–2 second tempo/direction Goblet sumo squat 2 second tempo/way, 1 sec pause in bottom Goal is minimal transitions |
| Finisher 10:00 AMRAP Pushup plank EMOM, including the beginning, 10 hollow rocks |
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