WARM UP
ROWING WARM-UP
EMOM x 4:00
MIN 1 – :40 LEGS ONLY ROW
MIN 2 – :40 UPPER ONLY ROW
MIN 3 – :40 HALF-SLIDE ROW
MIN 4 – :40 FULL ROWING STROKE
Then Into…
1-2 SET
:40 Hollow Hold
12 BW Lunges
12 Plate Bicep Curls
10 Push-Ups
1 SET
:40 Wall Sit
10 Plate Gun Hold Lunges
:10-:15 Top of Ring Support Hold
:10-:15 Bottom of Ring Support Hold
10 Glute Bridge-Ups + :30 Hold
WORKOUT
EMOM x 28 MINUTES
MIN 1&2 – 20/15 Cal Row + 10 Plate Gun Hold Alt. Lunges (Athlete Choice) + Max Strict Dips in Remaining Time*
MIN 3 – Static Hold of Choice**
MIN 4 – Rest
*Rings, Bar or Bench Optional
**Static Hold Options…
Plank
Tuck/ Hollow
Wall Sit
Bar Hang
Glute Bridge-Up
(Score is Total Dips)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)