WARM-UP
2 ROUNDS
1:00 EASY ROW/RIDE/SKI
10 SCAPULA PUSH-UPS
:20 HOLLOW HOLD
INTO…
1 ROUND
:45 ROW/RIDE/SKI (MODERATE)
10 SCAP PULL-UPS
10 HOLLOW ROCKS
INTO…
1 ROUND
:30 ROW (HARD)
10 RING ROWS
10 PUSH-UPS W/ ROTATION
SKILL
EMOM X 8 MINUTES
MIN 1 - 4-7 HANDSTAND PUSH-UPS (STRICT OR KIPPING)
MIN 2 - MAX WIDE GRIP STRICT PULL-UPS
WORKOUT
500 METER ROW
30 HSPU’S
500 METER ROW
(SCORE IS TIME)
