WARMUP
Partner Warmup x 4 sets (grab rower, DB’s and BB)
10 MIN
Row while partner completes
4 Lunge lunge squat
8 DB Bent over row
12 sit-ups
EXTENDED WARMUP
EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**
-Rest w/ Time Remaining-
*Start with empty bar and build up to or slightly past workout weight.
**Gymnastic Options:
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
Bar Muscle-Ups
(No Measure)
WORKOUT
On an 8 minute clock complete
3 rounds (rest in tie remaining)
20/15 cal ROW
20 back rack Lunges – scale: DB front rack or suitcase
10 pushups
** 2 SETS **
Rest w/time remaining (if any)
Record total working time.
OPTIONAL AFTER PARTY
EMOM x 6 MINUTES
MIN 1 – :45 Banded Ws w/:05 Hold*
MIN 2 – :45 SLOW Arm Haulers
*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.
(No Measure)