Sunday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…

Row 2:00 (EZ Pace)
Immediately Into…

AMRAP x 6 MINUTES
5 Inchworms w/ Push-Up
10 Alt. Plank Shoulder Taps
10 Alt. Pike Shoulder Taps
5 Up-Downs
3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…
2:00 Row (Moderate Pace)

Workout
Metcon
FOR TIME
1500/1250m Row
6 Wall Walks*
30 Burpee Pull-Up
1000/800m Row
6 Wall Walks
20 Burpee Pull-Up
500/400m Row
6 Wall Walks
10 Burpee Pull-Up

*Alternate Options for Wall Walk…
30′ HS Walk
100′ Bear Crawl

(Score is Time)

Finisher
Metcon
2 SETS FOR QUALITY
21-15-9
DB Hammer Curls (Athlete Choice, Light)
DB Rolling Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight)