WARM-UP
200 METER JOG
INTO…
AMRAP X 5 MINUTES*
6 AIR SQUATS
6 SCAP PUSH-UPS
6 SCAP-PULL-UPS
*AT 2:30 SWITCH TO:
6 BB BACK SQUATS
6 STRICT PRESS
6 KIP SWING OR RING ROWS
STRENGTH
ON A 20:00 RUNNING CLOCK
BACK SQUATS
5X5 @ 90% OF HEAVY 5 REP MAX*
5TH SET ATTEMPT AS MANY QUALITY REPS AS POSSIBLE.
WORKOUT
FOR TIME
“JACKIE”
1000 METER ROW
50 BARBELL THRUSTERS (45/35)
30 PULL-UPS*
*SCALED OPTION RING ROWS