1a.) 1 Round (0:00-8:00)
- 1:00 Row (EASY)
- 15E Bird Dog
- 15 Banded Face Pull
- 5 T-Inchworm w/Push-Up
- 15 Banded Face Pull
- 15E Bird Dog
- 1:00 Row (Building speed every :20) (Final :20 HARD)

* Allow 4:00 to demo GYMNASTICS and for athletes to prepare.

1b.) (Foundation): 9:00 Alternating EMOM (12:00-21:00)
Minute 1: :30 Hollow Rocks
Minute 2: 5E Single Arm Ring Row w/:03 Eccentric
Minute 3: 5 Ring Dip w/:03 Eccentric

* Allow 6:00 to brief S.F.P, demo movements, and for athletes to prepare.

4.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R) Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle

S.F.P. Notes:
For the Gorilla Row, dumbbells DO NOT need to touch the ground. Lower each dumbbell only until the arm is locked out while maintaining a solid bent over position. Alternating DB Bench Press starts with BOTH dumbbells locked out over the chest. Lower one DB at a time, alternating between both arms

E.S.D. Notes:
You have 2:00 to WORK followed by 2:00 to REST. The goal would be to finish your Hand Release Push-Ups and Burpees with at least :40 left to get to your rower and start cranking out calories. When it’s time to row, make it worth it and really hammer the machine.