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Warm Up:  

  • Row 400m 
  • Lateral band walk down and back 
  • run 200m 
  • 20 Banded Good Mornings 
  • 20 Band pull aparts 
  • 20 Kneeling banded chops (hight to low) 

 

Performance: 3 sets: Not for time

5 Weighted Pull up
superset with...
 5/5 Heavy KB Bent row

 

Fitness: 3 sets

  • 10 Supinated BB Row 
  • 5/5 Heavy kb row 

 

ALL: 

EMOM 15 Minutes: 

  1. 12 Db Deadlifts (50/35) 
  2. 9/7 Cal Bike 
  3. 12 Ring rows

 

Cashout:  3 Rounds: 

  • 10 GHD or elevated sit ups 
  • 10 Tuck Ups right into 
  • 20 flutters