WARMUP
2 ROUNDS
30 sec Row
10 Up-Downs + Scap Push-ups
10 Sumo Stance Good Mornings
Into…
1-2 ROUNDS (TIME PERMITTING)
30 sec Row
8 Barbell or KB RDLS
8 Barbell or KB Upright Rows
8 Burpees
WORKOUT
FOR TIME
1500/1300m Row
50 Up-Downs
25 Sumo Deadlift High Pull (95/65)
1000/800m Row
40 Up-Down Over Bar
25 Sumo Deadlift High Pull
500/400m Row
30 Burpees Over Bar
25 Sumo Deadlift High Pull
250/200m Row
20 Burpees
25 Sumo Deadlift High Pull
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES
500/400m Row
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls (95/65)
250/200m Row
30 Burpees Over Bar
30 Sumo Deadlift High Pulls
*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.
(Score is Total Rounds + Reps)