WARMUP
1 min Row
Into…
2 ROUNDS
12 Banded Pull Aparts
10 Scap Pull-Ups
8 BB Good Mornings
Into…
30 sec Row
1-2 ROUNDS (Time Permitting)
10 Banded Face Pulls
8 Kip Swings
6 BB Deadlifts
EXTENDED WARMUP
3 SETS*
5-7 TNG Deadlifts**
-Rest :30-
2-3 Kip Swings
+
2-3 Chest to Bar Pull-Ups
*1 SET = Deadlifts + all Pulling Movements.
**Start Light and end Moderate. Reps must be Touch and Go.
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)
500/400m Row
(Score is Time)
OPTIONAL FINISHER
4 SETS
20 Hollow Body Rocks
1:00 Side Plank*
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)
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