Warm-up
2 Sets:
Hollow body hold x 30sec
rest 15 seconds
Single arm ring row (Right) x 8
rest 15 Seconds
Single arm ring row (Left) x 8
rest 15 Seconds
20 Cal Row
Rest 1 Min.
Warm-up Notes:
– Utilize a challenging, but operable degree of angle when performing single arm ring row.
Gymnastics Conditioning (Pull-Ups) (No Measure)
EMOM 10
5 Pull-Ups*
*These can be whatever you want, Butterfly, Kip, Strict, Scaled. Pick one variation or more variations and refine the one that needs some work. Be consistent and proficient in movement.
5k Row (Time)
Max Effort 5k Row
This can also be utilized as a recovery row ;-).