WARMUP
2 min Row
into…
10 min AMRAP
8 Inchworm Pushups
8 Step Ups
5/5 Hand over Hand Ring Rows
10 Shoulder Taps
8 Box Jumps
8 Hanging Knee Raises
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – 250/200m Row
MIN 4 – Max Rope Climbs
MIN 5 – Rest
(Score is Total Reps of Rope Climbs)
OPTIONAL AFTER PARTY
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100′ EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
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