WARMUP
AMRAP X 10 MIN
8 Kang Squats
8 Scap Pull-Ups
8 “Slow” Air Squats
8 Alt. Elbow Punches
4/4 Hand Over Hand Ring Rows
8 Strict Hanging Knee Raises
8 Barbell Muscle Cleans
8 Barbell Front Squats
EXTENDED WARMUP
EMOM x 6 MINUTES (:40 ON/ :20 OFF)*
MIN 1 – Row @20-22 SPM
MIN 2 – Row @22-24 SPM
MIN 3 – Row @24-26 SPM
MIN 4 – Row @26-28 SPM
MIN 5 – Row @28-30+ SPM
MIN 6 – Row @ Consistent Workout Pace
*:40 Row at the Suggested SPM, during the :20 recovery and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM.
(No Measure)
WORKOUT
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
1 Rope Climb
3 Front Squats (185/135)
-Immediately Into-
Max Meter Row w/ Time Remaining…
(Score is Total Meters)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)