WARMUP
2 ROUNDS
:40 Cal Bike (EZ-Mod Pace)
10 Alt. KB DL
8 KB Upright Rows
8 Tuck-Ups w/ :01 Hold in Tuck
Into…
1-2 ROUNDS (Time Permitting)
6/6 Single Arm Russian KB Swings
8 Ring Rows
8 Scap Pull-Ups*
*Can be performed on Rig or Rope.
WORKOUT
5 SETS
ON A 4:00 RUNNING CLOCK…
30 Alt. Russian KB Swings (53/35)
3 Rope Climbs
Max Cal Bike w/ Time Remaining…
– Rest 1:00 b/t Sets-
(Score is Total Cals)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
POST WORKOUT STRENGTH
2-3 SETS
10/10 DB Supported Rows
15 Single DB Lat Pullovers*
1:00 Banded Plank or Weighted Plank
*Performed on floor.
-Rest As Needed b/t Sets-
(No Measure)
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