1 SET
:30 Arms Only Row into :30 Full Body Row
12 Crunches
10 Hand Over Hand Ring Rows
5/5 Split Squats
Into…
:30 Legs Only Row into :30 Full Body Row
12 Straight Leg Sit-Ups
10 Barbell Up & Overs
10 Barbell Alt. Reverse Lunges
1:00 Full Body Row
12 Sit-Ups
10 Scap Pull-ups
10 Barbell Alt. Forward Lunges
8 ROUNDS FOR TIME
20/15 (15/12) Cal Row
20 (15) Sit-Ups*
10 Alt. Back Rack Lunges (135/95)(95/65)
1 Rope Climb (5 Knee to Elbow)
*GHDSU or Weighted Optional.
(Score is Time)
:30 Wall Overhead Stretch
10/10 Wrist Circles
:30 Cobra Stretch
-Rest as Needed b/t Sets-
(No Measure)