1-2 ROUNDS
1:00 EZ Row
10 Scap Depressions*
:20 Hollow Hold

1 ROUND
:45 Moderate Row
10 Scap Retractions**
10 Hollow Rocks

1 ROUND
:30 Hard Row
10 Ring Rows
10 Up-Downs with Jump

*Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will pull the Scap or Shoulder Blades "Down". This will look similar to a shrug of the shoulders
**Retraction of the Scaps or Shoulder Blades is a "Back and Down" motion. This is similar to the initial movement of a Strict Pull-Up without any bend in the arms
***To perform the Frog Jump, begin in a High Plank, jump the feet up to the hands and then back into a High Plank while keeping the hands on the ground throughout the movement

4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*

*Goal to maintain perfect hollow body position

-Rest as needed b/t Sets-

(No Measure)

FOR TIME
1000/800m Row

Immediately Into...

21-15-9
Up-Downs to Target*
Pull-Ups**

Immediately Into...

1000/800m Row

*Target 6' above standing reach.
**Chest to Bar Optional.

(Score is TIme)