06/05/2022 Sunday’s Workout

WARMUP

(8:00 CAP)
1:00 Row EZ Pace
10 Alt. Lunges
10 Alt. DB Bent Over Row
10 Single DB OH Tricep Extension
:45 Tall Plank

Into…
:45 Row Mod Pace
8 Alt. Step-Ups
8 Alt. DB Bent Over Row
8 Push-Up to Pike
8 DB Slides

Into…
:30 Row Hard Pace
6 Box Jumps
6 Alt. DB Bent Over Row
6 Box Dips
6 Plank Rotations

WORKOUT

FOR TIME
1000/800m Row
50 Box Jumps (24/20)
30 No Push-Up Renegade Row (35/20)*
20 Strict Ring Dips
750/600m Row
40 Box Jumps
20 No Push-Up Renegade Row
15 Strict Ring Dips
500/400m Row
30 Box Jumps
10 No Push-Up Renegade Row
10 Strict Ring Dips

*1 Rep = R+L.

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

FOR TIME*
2000/1750m Row
80 Box Jumps (24/20)
60 No Push-Up Renegade Row (35/20)*
40 Strict Ring Dips
1500/1250m Row
60 Box Jumps
40 No Push-Up Renegade Row
20 Strict Ring Dips
1000/800m Row
40 Box Jumps
20 No Push-Up Renegade Row
10 Strict Ring Dips

*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.

(Score is Time)

OPTIONAL FINISHER

FOR QUALITY*
80-60-40-20
Bicycle Crunches

*After each set complete :45 Plank Hold.

(No Measure)