10/19/2023 Thursday’s Workout

WARMUP

3 ROUNDS
250m Row
7 Glute Bridge-Ups
7 RDL
7 Ring Row*
7 Kip Swing

*False Grip optional

EXTENDED WARMUP

EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**

*Start Light and build to workout weight.
**Gymnastics Options:
(Banded) Pull-Ups
Chest to Bars
Ring Muscle-Ups

(No Measure)

WORKOUT

FOR TIME*
2000/1800m Row
60 Deadlifts (225/155)
20 Ring Muscle-Ups**

*Partition reps and movements as needed.
**Option for 60 Pull-Ups.

(Score is Time)

OPTIONAL AFTER PARTY

FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)