WARMUP
1 ROUND
2 min Row
8 Alt. Bird Dogs
6/6 Quad Stretch to Knee Hug
8 Good Mornings
Into…
2 ROUNDS
7 Clean Deadlift
7 Upright Rows*
7 Hang Muscle Clean + 1/1 Elbow Punch
7 Strict Press*
*Round 2 complete 7 Hang High Pulls & 7 Push Press.
WORKOUT
“ROWING AVA”
AMRAP x 20:53 MINUTES
500/400m Row
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY
1:00 Hollow Hold
Immediately Into…
1:00 Superman Hold
-Rest 1:00 b/t Sets-
(No Measure)
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