WARM UP
3 ROUNDS
3:00 Row →2:00 Row →1:00 Row
10 Banded Pull Aparts→10 Scap Pull Ups + 5 Ring Rows →10 Kip Swings
8 Kang Squats →8 Squat Jumps→8 Empty BB Front Squats
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
100/80 Cal Row*
100 Pull-Ups or Ring Rows
30 Front Squats (Athlete Choice)
80/70 Cal Row
80 Pull-Ups or Ring Rows
20 Front Squats
60/50 Cal Row
60 Pull-Ups or Ring Rows
10 Front Squats
*P1 works while P1 rests. Split work as needed.
(Score is Time)
SOLO WORKOUT OPTION
FOR TIME
80/70 Cal Row
60 Pull-Ups
15 Front Squats (165/115)
60/50 Cal Row
40 Pull-Ups
10 Front Squats (185/135)
40/30 Cal Row
20 Pull-Ups
5 Front Squats (205/145)
(Score is Time)
OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
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