WARM-UP
AMRAP x 5 MINUTES
100m Row
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 8 Plate OH Lunges* + 100m Row
MIN 2 – TTB
*Increasing Weight Each Round
(No Measure)
HERO WORKOUT
“ROWING WHITE”
5 ROUNDS FOR TIME
5 Strict Pullups
10 Toes to Bar*
21 Overhead Plate Walking Lunges (45/35)
500m/400m Row
*Option for 15 Tuck-Ups instead of T2B
(Score is Time)
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