WARMUP
1-2 ROUNDS
30 Mtn Climbers
20 Shoulder Taps
10 Scap Pull-Ups
10/10 DB Bent Over Row
into…
2 ROUNDS
5 Up-Downs
10 Alt. DB Slides
5/5 SA Ring Row
5 Scap Retracts
5 Kip Swings
WORKOUT
2 ROUNDS FOR TIME
10 Strict Pull-Ups
100m DB Farmer Carry (50/35)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
FINISHER
2-3 SETS
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
(No Measure)
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