TUESDAY 4/27/21

julia
Tuesday, April 27, 2021 - 00:33

WARM-UP

EMOM X 8 MINUTES

MIN 1 - :45 ROW EASY TO MODERATE PACE

MIN 2 - 6/6 SA DB FRONT SQUAT + STRICT PRESS

MIN 3 - 6/6 SA RING ROW + MAX BAR HANG

MIN 4 - :20 HOLLOW HOLD + :20 ARCH HOLD

STRENGTH

3 SETS FOR QUALITY*

15 SLOW SEATED PVC PULL DOWNS

7-10 KIPPING OR BUTTERFLY PULL-UPS

:30 HOLLOW HOLD

WORKOUT

FOR TIME

1000/750M ROW

30 THRUSTERS (45/35)

20 PULL-UPS / RING ROWS

750/500M ROW

30 THRUSTERS

20 PULL-UPS/RING ROWS

500/400M ROW

30 THRUSTERS

20 PULL-UPS/RING ROWS

(SCORE IS TIME)