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3 Rounds
10 Pulls on the Rower for max Calories
8 Hanging Hip Touch
2 Wall Walk
EMOM 12 min
Min 1: 21/17 Cal Row
Min 2: 3 Rope Climb (15′)
Run 200m if no rowers
EMOM 12 min
Min 1: 15/13Cal Row
Min 2: 2 Lay to Stand Climb + 5 Jumping Pull Up on Rope
Single Leg DB Deadlift 3 x 10/side
Single Arm DB Bench Press w/ other in static hold 3 x 10
Notes: Superset Movements if you like.
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
