WARMUP
1-2 ROUNDS
1:00 EZ Row
10 Scap Depressions*
:20 Hollow Hold
1 ROUND
:45 Moderate Row
10 Scap Retractions**
10 Hollow Rocks
1 ROUND
:30 Hard Row
10 Ring Rows
10 Up-Downs with Jump
STRENGTH
4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*
*Goal to maintain perfect hollow body position
-Rest as needed b/t Sets-
(No Measure)
WORKOUT
FOR TIME
1000/800m Row
Immediately Into…
21-15-9
Up-Downs to Target*
Pull-Ups**
Immediately Into…
1000/800m Row
*Target 6′ above standing reach.
**Chest to Bar Optional.
(Score is Time)
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