WARMUP
2 SETS
:30s Row – Just Legs
:30s Row – Just Arms
10 Calf Raises
10 Tib Raises
10 Bootstrap Squats
2 SETS
1:00 Row
20 Single Unders
5 Tempo Air Squats (32×1)
5 Hang Power Cleans
10 Alt. Elbow Punches
WORKOUT
FOR TIME*
100 Front Squat (115/75)
150/125 Cal Row
300 Double Unders
*Partition reps and movements in any order to complete all work.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)
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