WARMUP
AMRAP X 12 MIN
200m Row
10 Jumping Jack Toe Touches
10 Alt. Dead Bugs
5 Scap Pull-Ups
5 Kip Swings
5 Hanging Knee Raises*
*Toes to Something or Toes to Bar in Round 2/3
WORKOUT
3 SETS
500/400m Row
20 Toes to Bar
250/200m Row
10 Toes to Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FINISHER
3 SETS*
15 Slow DB Shrugs
15 Single DB Pull-Over**
15 DB Bent Over Rows
*Use the same Moderate Weight for All Movements
**Supported on Bench or Med Ball
-Rest As Needed b/t Sets-
(No Measure)
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