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5 Rounds NFT
40s Side Plank (20L/20R)
10 GHD Hip Extensions (w/ a 2 sec pause/squeeze at parallel)
8 DB Incline Bench Bicep Curls
6 Bent Over Barbell Rows w/2s Pause
For Time (25:00 CAP)
*DU sub = turn the # of reps into seconds of attempts/regular jump rope
*Ladies Calorie Row mod. = 40-32-24-16-8
*Push this individually, a competitive effort would be sub 3:00.
Post Results to the whiteboard.