Warm-Up
4 Rounds:
18 Calorie Row
16 Dumbbell Bent Over Row
12 Dumbbell Presses
8 Ring Rows
4 Push-Ups
Strength
A.
1 Max Set of one of the following movements:
- Strict Pull-Ups
- Kipping Pull-Ups
- Chest to Bar Pull-Ups
- Muscle-Ups (bar or ring)
B.
- Multiply your max repetitions by 60%.
- That number is X
- After your max set perform X repetitions Every Minute on the minute for 10 Rounds
Strength Tip
Once you perform your max set multiply that number by .6. For example: 10 Kipping Pull-Ups were performed for the max set. 10x.6 = 6. Perform 6 repetitions every minute on the minute for 6 Rounds.
Workout
Variation A:
For Time:
2k Row
- Rest 3 minutes
For Time:
1k Row
- Rest 3 minutes
For Time:
500m Row
Variation B:
For Time:
1600m Run
- Rest 3 Minutes
For Time:
800m Run
- Rest 3 minutes
For Time:
400m Run
Workout Tip
For Variations A and B, these are sub max effort workouts.