PLAY A GAME → ROWLING!
On a 6:00 Clock…
Can you hit 100m EXACTLY without going over or under? What about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.

EMOM x 28 MINUTES
MIN 1 - 8-12 Strict "Odd" Gymnastic Pull*
MIN 2 - 8/8 Reverse DB Lunges (50/35)|(35/20)
MIN 3 - :50 Static Hold w/ Weight**
MIN 4 - :50 Static Hold Body Only***

*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up

**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold

**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold

(No Measure)

KG DB: (22.5/15)|(15/10)