Warm-Up
500m Row
Into…
AMRAP x 4 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Arm Haulers*
10 Hand Release Push-Ups
Into…
500m Row
*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground
The Chief
Max rounds in 3 minutes of:
• 3 Power Cleans (135/95)
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
After Party
FOR RECOVERY
500m EZ Row (Nasal Breathing Only)
(No Measure)
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