WARM UP
EMOM x 6 MINUTES
MIN 1 - :50 Row EZ Pace
MIN 2 - :50 Jumping Jacks
MIN 3 - :50 Lunges
-1:00 Rest-
3 ROUNDS
6/6 Single Arm Ring Rows
8 Broad Jumps
10 Cossack Squats
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - 8/8 Goblet Split Squats
MIN 2 - 5-7 Strict Pull-ups
MIN 3 - :50 EZ Row
WORKOUT
3 ROUNDS FOR TIME
500m Row (45/30cals bike)
30 Lunges
15 Ring Rows
30 Plate G2OH (20/15)
(Score is Time)
COOLDOWN
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)