WARM-UP
1:00 Row
Into…
AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups
*At 2:00, switch to Box Jumps
Into…
200m Run
🇺🇸”STAND TALL”🇺🇸
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
KB BB: (70/47.5)
🇺🇸”STAND TALL (FITNESS)”🇺🇸
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
KB BB: (52.5/35)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-