WARM-UP
AMRAP X 4 MINUTES
5 INCH WORM WALKOUTS
5/5 GROINERS
:20 HOLLOW HOLD
INTO…
AMRAP X 4 MINUTES
:20 ACTIVE HOLD FROM PULL-UP BAR
10 SCAPULA PULL-UPS
10 ALT. COSSACK SQUATS
STRENGTH
PULL-UPS
E3MOM X 15 MINUTES
MAX EFFORT STRICT PULL-UPS
SUPERSET W/
10 DBL DB ROMANIAN DEADLIFTS(MODERATE WEIGHT)
WORKOUT
4 SETS
3 MINUTES REST B/W SETS
1000 METER ROW
(SCORE IS SLOWEST TIME)
