260416

- RX -
AMRAP 14:
400/500-m row
15 KB goblet squats (35/53 lb)
:30 L-sit hold

- INTERMEDIATE - 
AMRAP 14:
400/500-m row
10 KB goblet squats (35/53 lb)
:30 tuck L-sit hold

- BEGINNER - 
250/350-m row
10 KB goblet squats (10/20 lb)
:20 seated tuck hold

- MASTERS 55+ - 
AMRAP 14:
400/500-m row
15 KB goblet squats (20/35 lb)
:30 L-sit hold with both knees bent

Post-workout challenge

For time with a partner:
Complete 1,000 meters of ""rowling""
- Partners alternate exact 100-m attempts. 
- For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
- For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
- The next row cannot start until both athletes have finished the punishment.