3 ROUNDS
1:00 Row*
:30/:30 Single Arm Overhead KB/DB Carry or Hold
6-8 Supinated Ring Row
10 Hollow Rocks

*1st Round - Arms + Hips only
2nd Round - Arms + Hips + ½ Slide only
3rd Round - Full stroke

AMRAP x 25 MINUTES*
30/25 Cal Row
30 Sit-Ups
15 DB Arnold Presses (Athlete Choice)
10 Chin-Ups

*Complete workout for quality.

(Score is Rounds + Reps)

2-3 SETS
1:00 Rower Pike-Ups
-:30 Rest-
1:00 Hollow Hold

-Rest 1:30 b/t Sets-

(No Measure)