Pistols, Glute Bridges, Rollouts and Rows, then Step Ups and Row

CF Invictus WOD from October 26.  Every 90 seconds for 24 minutes (4 rounds):stl…

• First minute – 3 x Pistol Squats per Leg
  
• Second minute – 8-10  x Glute Bridges @ 110lbs
• Third Minute – 10 x Barbell Rollouts
• Fourth Minute – 10-12 x Barbell Rows @ 110lbs
  

Rest 60 seconds then for max calories

• 4 minutes of Rowing

Results: For the Row – 30 calories.