WARMUP
3 min Row (increase intensity each minute)
into…
8 MIN AMRAP
10 KB Deadlifts
10 Alt. Dead Bugs
5 Scap Pull-Ups
5 Kip Swings
10 RKB Swings
10 Tuck-Ups
5 Kipping Knee Raises
WORKOUT
EVERY 4:00 x 5 SETS
500/400m Row
20 Russian KB Swing (53/35)
Max Toes to Bar in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Lowest Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm KB Bent Over Rows
-Rest as Needed b/t Sets-
(No Measure)
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