WARMUP
ROWLING!
WORKOUT
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*
MIN 2 – 8/8 Reverse DB Lunges (50/35)
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold
(No Measure)
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