WARM-UP

1-2 MOBILITY ROUNDS

:30 Stiff Leg Row

5 Push Up to Down Dog

10 Alt Thread the Needle

5/5 Moose Antlers

5 Pause Up Downs

:10 Dead Hang

Into…

2 ROUNDS

1:00 ROW*

8 Ring Rows

8 Kip Swings

4 Burpees

*1st RND: 22-25 s/m, 2nd RND: 25-28 s/m

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

30 Pull-Ups

30 Burpees

1000/800m Row

25 Pull-Ups

25 Burpees

500/400m Row

20 Pull-Ups

20 Burpees

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

30 Ring Rows

30 Burpees

800/700m Row

25 Ring Rows

25 Burpees

400/300m Row

20 Ring Rows

20 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-Rest as Needed b/t Sets-