The lovely ladies of CFS after Luc’s Run. Melissa, Lea, and Gina


Row 30/20 Cals
15 Ring Dip
10 Parallete Pass Throughs
Rest 1min
3 rounds

Short, fast sets. A little rest, then go again. We have written the row calories so that everyone can finish roughly around the same time. Emphasis on the row to be done pretty hard. Ideally, the row should take most people around 90sec. It is the first thing you do each round, so you should be able to keep holding that pace throughout the 3 rounds.


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