top of page


Strength: Tabata Core

Sit-ups and Plank.

WOD: In teams of 3 complete:

25 min AMRAP

50 Cal Row

50 Syncro Burpees

50 Cal Row.

50 Syncro Box Jumps

50 Cal Row

50 Syncro Wall Balls

*** Switch rowers whenever you need, 2 people working on the syncro movements. Start at the top when you finish the WB>

bottom of page