WARM-UP

1 SET (MOBILITY)

:45 Banded Lat Stretch (R)

:45 Banded Lat Stretch (L)

:45 Banded Lateral Hip Stretch (R)

:45 Banded Lateral Banded Hip Stretch (L)

Into…

AMRAP × 5 MINUTES

:30 Row

8 Banded Pull Aparts

4/4 Banded Sword Draws

8 Banded Good Morning

8 Banded Bent Over Row

STRENGTH (ALL) — Bent Over Row

15-12-10-10

Bent Over Row for load:

#1. 15 reps

#2. 12 reps

#3. 10 reps

#4. 10 reps

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Russian KB Swing (70/53)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (32/24)

WORKOUT (FITNESS)

EMOM x 16 MINUTES

MIN 1&2 – 400/3350m Row

MIN 3 – :45 Max Russian KB Swing (53/35)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

200m Cool Down Walk

10 Cat/Cows

5 KB Jefferson Curls

-Rest as Needed b/t Sets-