2 ROUNDS
250/200m Row
10 Bootstrap Squats
10 Alt. Elbow Punches
5 BB Strict Press
5 Scap Pull-Ups
Into…
5 Front Squats*
5 Push Press*
5 Kip Swings
*Combine for 10 Thrusters in Round 2
*Use the same Moderate weight for all sets.
Remember Reading Tempo...
1st Number is 'Descending Phase of the Movement'
2nd Number is 'Down Static Position'
3rd Number is 'Ascending Phase of the Movement'
4th Number is 'Up Static Position'
(Score is Weight)
KG BB: (20/15)
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)