Joseph Hewes
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts @ 225/155#
14 sit-ups
REST 4:00 between rounds

Workout Guidance
Today we have a fun interval style workout that will challenge our posterior chain and midline. The row only happens as the buy in for each round – from there, you AMRAP deadlifts and sit ups. Choose a moderate to heavy load that will allow for unbroken sets of 7 for the majority of your interval. A nice 4:00 rest between rounds should tell us one thing……we’re expecting you guys to move quick on this one

Box Brief 

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