WARMUP
4 min Rowing EMOM
(:35 Mod rowing, :25 EZ Row)
1 min rest
Then…
AMRAP x 5 MINUTES
8 KB Deadlifts
8 Lunges
8 Ring Rows
6 Kip Swings
WORKOUT
“ROWING HELEN”
3 ROUNDS FOR TIME
500/400m Row
21 American KB Swings (53/35)
12 Pull-Ups
(Score is Time)
PARTNER FINISHER
IN TEAMS OF TWO…
FOR TIME*
30 Synchro Push-Ups*
2 min KB Farmer Carry (Athlete Choice)**
30 Synchro Push-Ups*
*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.
(Score is Time)
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