WARMUP
2 ROUNDS
200m Row
5/5 Hand Over Hand Ring Row
10 Mountain Climbers
5 Tuck-Ups + 5 V-Ups
5 Slow Sumo Stance Good Mornings
Into…
1 ROUND (Coach Led)
7 BB RDL
7 Upright Rows
7 High Hang High Pulls
7 Alt. Elbow Punches
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 1-3 Rope Climbs*
MIN 2 – 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
250/200m Row
10 Hang Power Clean (135/95)
1 Rope Climb
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position
(No Measure)
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