WARMUP
ON A 10:00 RUNNING CLOCK…
Row 2:00 (EZ Pace)
Immediately Into…
AMRAP x 6 MINUTES
5 Inchworms w/ Push-Up
10 Alt. Plank Shoulder Taps
10 Alt. Pike Shoulder Taps
5 Up-Downs
3-5 Strict Pull-Ups or 10 Ring Rows
Immediately Into…
2:00 Row (Moderate Pace)
WORKOUT
FOR TIME
1500/1250m Row
6 Wall Walks*
30 Burpee Pull-Up
1000/800m Row
6 Wall Walks
20 Burpee Pull-Up
500/400m Row
6 Wall Walks
10 Burpee Pull-Up
*Alternate Options for Wall Walk…
30′ HS Walk
100′ Bear Crawl
(Score is Time)
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