WARM-UP

1 ROUND

1:00 Row (Arms Only)

10 Alt. Samson Lunges

10 Scap Pull-Ups

10 Alt. Deadbug

Into…

1 ROUND

1:00 Row (Legs+Hip Only)

10 Alt. Bodyweight Lunges

10 Kip Swings

10 Tuck-Ups

Into…

1 ROUND

1:00 Row (Stroke Rate @ 24s/m-26s/m)

10 DB Farmer Alt. Lunges

10 Strict Hanging Knee Raises

10 V-Ups

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

1500/1250m Row

60 DB Farmer Alt. Lunges (50/35)

40 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

1250/1000m Row

40 DB Farmer Alt. Lunges (35/20)

30 Toes to Something

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose