WARMUP
1 min row
Then…
ON AN 8:00 RUNNING CLOCK…
2-3 SETS
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
4/4 Samson Stretch*
*Second Round grab a plate and switch to Overhead Plate Lunges.
WORKOUT
“ROWING WHITE”
Five rounds of:
• 3 Rope Climbs (15′)*
• 10 Toes to bar
• 21 Forward Lunges with 45lb. plate held overhead
• Row 500/400m
*Option to perform 5 strict pull-ups
FINISHER
FOR QUALITY
2 min Plate Gun Hold (Athlete Choice)*
*Every break, perform 30 Alt. High Knees.
(No Measure)
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