Core Work then Bent Rows, Step Ups and Row

3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

• Side Plank Left
• Side Plank Right
• Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

• 20 x Dumbbell Bent Over Row @ 18kg per Hand
• 30 x Weighted Step Ups
• 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)