May '23

“First Due”

4 Rounds

10 Goblet Squats

10 Air Squats (no wt)

Row 250m

10 Wt Step ups

10 Step ups (no wt)

Row 250m

Rest 45 seconds between rounds

Perform 10 goblet squats, drop KB or DB and immediately perform 10 jumping air squats. - Row 250m - Perform 10 weighted step ups (alternating legs, 10 step ups total - 5 ea side), drop the KB or DB and immediately perform 10 step ups (with no weight) (5 ea side). - Row 250m

Rest :45 then repeat for a total of 4 rounds