Warm-up
3 Parts
A) – {3 Minutes}
warm up Row
B) – {3 Minutes}
As many rounds through for Form
4 Walk outs (archer Pu @ bottom)
8 prone floor angels
12 prone scorpions
C) – {3 Minutes}
As many rounds through for Form
*Using a TBand
8 victories
2 ATYT’s
8 Bear hugs
2 ATYT’s
Conditioning
Metcon (No Measure)
5 attempts of
max effort 500m Row
max effort Push Ups
*You must go straight onto the bar after finishing the row, you can rest around of 3 minutes between attempts.
Comp Optional
max effort BW Bench Press
500m Row (Time)
Max Effort 500m Row
Push-ups
500m Row (Time)
Max Effort 500m Row
Push-ups
500m Row (Time)
Max Effort 500m Row
Push-ups
500m Row (Time)
Max Effort 500m Row
Push-ups
500m Row (Time)
Max Effort 500m Row
Push-ups
Bench Press (@ Body Weight)
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