WARM-UP
2 ROUNDS
:40 ARMS ONLY ROWING
10 SCAPULA PUSH-UPS
10 DEADBUGS
5 UP-DOWNS
INTO…
1-2 ROUNDS (DEPENDING ON TIME)
:40 FULL BODY ROW
5-7 PUSH-UP + DOWN DOG
10 TUCK-UPS
5 BURPEES
SKILL WORK
12 MINUTE EMOM
MIN 1 - :30-:45 HANDSTAND HOLD*
MIN 2 - 10 ALTERNATING PISTOLS**
*OPTIONS FOR HANDSTAND HOLD = PIKE OFF BOX OR PIKE OFF SEAT OF ROWER
**OPTIONS FOR PISTOLS + SINGLE LEG SQUAT TO TARGET (BOX, BENCH)
WORKOUT
EVERY 3:00 X 5 SETS
15/12 CAL ROW
20 TUCK-UPS
MAX PURPEES IN REMAINING TIME…
-REST 1:00 B/T SETS)
(SCORE IS LOWEST REPS)