WARMUP
2 SETS
6 Kang Squats
6 Scap Pull-Ups
6 Strict Hanging Knee Raises
100m Row
Into…
2 SETS
8 Banded Pull Aparts
16 Banded Bicep Curls
8 Banded Lat Pulldowns
100m Row
WORKOUT
AMRAP x 18 MINUTES
500/400m Row
15 Toes to Bar
2 Rope Climbs
(Score is Rounds + Reps)
FINISHER
2-3 SETS
10/10 Single Arm Supported DB Row
12-15 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
(No Measure)
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