WARMUP
2 ROUNDS
1:00 Row
1 Push-Up + 2 Alt. Groiners
5 Scap Pull-Ups
10 Banded Lat Pull Downs
INTO…
2 ROUNDS
1:30 Row
5 Burpees
5 Banded Pull Aparts
10/10 Single Arm Banded Lat Pull Downs
STRENGTH
3 SETS
6-10 Strict Pull-Ups
10/10 Single Arm Banded Dante Row
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
“MERRY GO ROUND”
FOR TIME
500/400m Row
Immediately Into…
8 ROUNDS
8 Pull-Ups
8 Burpees
Immediately Into…
500/400m Row
(Score is Time)
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