WARMUP
200m Row
Into…
3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)
WORKOUT
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)
12 Strict Ring or Box Dips
200m Row*
*Row increases by 50m each round. 250m, 300m, 350m etc…
(Score is Rounds + Reps)
AFTER PARTY
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-
(Score is Weight)
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