Strength:

12 minutes to complete 4 rounds of:

100m Row SPRINT

10 SLOW DB Front Raises (@30X1 Tempo)

10 SLOW Staggered-Stance Good Mornings (holding same DBs)

Workout:

Buy-In: 1000m Row

30-20-10

Double DB STOH (35/50#)

Lateral Hops over DBs

Sit-Ups

Cash-Out: 1000m Row