WARM-UP
AMRAP X 8 MINUTES
10 KB DEADLIFTS -> 10 KB SUMO DEADLIFT HIGH PULLS
1:00 ROW (LEGS + HIPS ONLY) -> 1:00 ROW (ARMS + LEGS)
10 BANDED LAT PULL-DOWNS -> 10/10 BANDED PLANK PULLS
*ARROWS INDICATE 2ND MOVEMENT CHANGE
**BAND PLACED LOW ON RIG. SINGLE ARM PLANK HOLD, WHILE THE OTHER ARM PERFORMS A SINGLE ARM DANTE ROW.
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE ROPE CLIMB.
WORKOUT
FOR TIME
100/80 CAL ROW/RIDE/SKI
2 ROPE CLIMBS
75 RUSSIAN KB SWINGS (53/35)
2 ROPE CLIMBS
75 RUSSIAN KB SWINGS
(SCORE IS TIME)
POST WORKOUT STRENGTH
EMOM X 10 MINUTES
MIN 1 - MAX SET STRICT PULL UPS
MIN 2 REST
