500m Row

15 AbMat Butterfly Sit-Ups

15 Russian KB Swings @ 53 lbs

— 5 Rounds for Time —

22:45

Every movement is talking to the same neighborhood—hamstrings, glutes, low back, core and by the end of the third round, the whole block is on fire. The row will punish you if you come out too hot. Long, efficient strokes. Let the machine work. The sit-ups are the active recovery you don't realize you need. The swings are the exclamation point on every round. Hinge hard, snap the hips, let the bell float. No muscling it up. This one sneaks up on you. Rounds one and two feel like a conversation. Round four feels like a confession. Walk yourself to the redline — but don't cross it. Keep moving. No standing around. Transitions matter here.