WARMUP
AMRAP x 6 MINUTES
200/150m Row
12 Alt. Deadbugs
10 Sit-Ups
8 Scap Pull-Ups
Into…
2 ROUNDS
10 PCV Banded Hollow Pushdowns*
5 Jumping Glute Bridge-Ups
10 Arm Haulers
WORKOUT
EVERY 3:00 x 5 SETS
250/200m Row
20 Sit-Ups*
Max Bar Muscle-Ups in Time Remaining…
*Option for GHD Sit-Ups
-Rest 1:30 b/t Sets-
(Score is Total Muscle-Ups)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
1000/800m Row
50 Sit-Ups
25 Bar Muscle-Ups or Pull-Ups
*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
100′ EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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