WARMUP
2-3 ROUNDS (Time Permitting)
12/10 Cal Row
10 Alt. Box Step-Overs
10 Ring Rows
10 Scap Pull-Ups
10 Hollow Body Rocks
EXTENDED WARMUP
2 SETS FOR QUALITY
1:00 Row (Mod Pace)
10 Box Jump Overs (Athlete Choice)
5 Chest to Bars*
-Rest 1:30 b/t Sets-
*Option for Pull-Ups or Ring Rows.
(No Measure)
WORKOUT
EVERY 8:00 x 3 SETS
50/40 Cal Row
40 Box Jump Overs (24/20)
20 Chest to Bar Pull-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
200′ Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
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