WARM UP
1-2 MOBILITY ROUNDS
:30 EZ Row
5 Push Up to Down Dog
10 Alt Thread the Needle
5/5 Moose Antlers
5 Pause Up Downs
:10 Dead Hang
Into…
2 ROUNDS
1:00 ROW*
8 Ring Rows
8 Kip Swings
4 Burpees
*1st RND: 22-25 s/m, 2nd RND: 25-28 s/m
WORKOUT
FOR TIME
1500/1250m Row
30 Pull-Ups
30 Burpees
1000/800m Row
25 Pull-Ups
25 Burpees
500/400m Row
20 Pull-Ups
20 Burpees
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Rower Hamstring Curls
5 Up Dog to Down Dog
10 Rower Pike-Ups
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
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