WARMUP
3 ROUNDS
1:00 Row
10 Alt. Samson Lunges
10 Scap Pull-Ups
10 Alt. Deadbug
10 Alt. Lunges
10 Kip Swings
10 Tuck-Ups
WORKOUT
2 ROUNDS FOR TIME
1500/1250m Row
60 DB Farmer Alt. Lunges (50/35)
40 Toes to Bar
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 8-12 SLOW Rower Hamstring Curls
MIN 2 – :25/:25 Side Plank Hold
MIN 3 – :45 Childs Pose
(No Measure)
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