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)