Workout:

AMRAP 12

Row 150m

8 Push-Ups (full one-count pause at each lockout)

8 Slam Ball Sit-Ups (throw against the wall)

Row = 1 rep Hail Mary applies

Finisher:

Take 5:00 to recover from workout and then:

4 rounds NOT for time of:

10 Burpee SPRINT

10 Banded Bicep Curls

10 Banded Tricep Extensions per arm

Rest as needed between exercises and rounds