WARM-UP
AMRAP X 3 MINUTES
15 ROW STROKES (BACK/ARMS ONLY)
10 SCAP PULL-UPS
5 PUSH-UP TO DOWNWARD DOG
INTO…
AMRAP X 3 MINUTES
15 ROW STROKES (FULL BODY)
10 KIPPING SWINGS
5 UP DOWNS
STRENGTH
3 SETS
10 DB ZOTTMAN CURLS
15/15 BANDED PALLOF PRESS
20 BANDED DEADBUGS
-REST AS NEEDED B/T SETS-
WORKOUT
FOR TIME
50 UP-DOWNS
500/400M ROW
30 TOES TO BAR
500/400M ROW
20 TOES TO BAR
500/400M ROW
10 TOES TO BAR
500/400M ROW
50 UP-DOWNS
(SCORE IS TIME)
