WARM-UP
1 ROUND
1:00 ROW (EZ PACE)
10 SLAM BALL GOOD MORNINGS W/ :01 PAUSE
10 SLAM BALL STRICT PRESS
:30 PLANK HOLD
INTO....
1 ROUND
1:00 ROW (MOD)
10 SLAM BALL G2OH
10 BARBELL BENT OVER ROWS
:30 HOLLOW HOLD
INTO…
1 ROUND
1:00 ROW (MOD-HARD)
10 SLAM BALLS
10 BARBELL BENT OVER ROWS
:30 ACTIVE BAR HANG
WORKOUT
EMOM X 20 MINUTES
MIN 1 - 15/12 CAL ROW
MIN 2 - 20 SLAM BALLS (20/14)
MIN 3 - 10-15 SUPINATED BARBELL BENT OVER ROWS
MN 4 - :50 STATIC HOLD
*STATIC HOLD OPTIONS:
PLANK HOLD
HOLLOW HOLD
HS HOLD
ACTIVE HANG
(SCORE IS SLOWEST ROW)