WARM-UP

2 SETS

:30s Row – Just Legs 30s Row – Just Arms

10 Calf Raises

10 Tib Raises

10 Bootstrap Squats

2 SETS

1:00 Row

20 Single Unders

5 Tempo Air Squats (32×1)

5 Hang Power Cleans

10 Alt. Elbow Punches

WORKOUT

FOR TIME*

100 Front Squat (115/75)

150/125 Cal Row

300 Double Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-