10/12/2023 Thursday’s Workout

WARMUP

2 ROUNDS
200m Row
20 Crunches
10 Step Ups
10 Alt. Ring Rows

Into…

1-2 ROUNDS
100m Row
2 Rope Pull-Ups or 4 Kip Swings
8 Step Overs
8 Sit-Ups

WORKOUT

EVERY 6:00 x 5 SETS
500/400m Row
20 Box Step Overs (24/20)
20 Sit-Ups
3 Rope Climbs

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)