Menu
Equipment needed:
–Rower, Bike or Ski Erg.
–Barbell.
–Pull Up bar space.
2 Rounds:
–:90sec Row, Bike or Rope
–5ea Kneeling Shoulder Taps
–10 Scap Push Up
–10 Romanian Deadlift
–5 Bent Over Row
–5 Hang Muscle Clean
4 Rounds On the 5 min:
20 Hand Release Push Up
10 Pull Up
5 Hang Power Clean (225/155)
10 Pull Up
20/17 Cal Row
Goal: 4 min or less/round
(14/12 Cal Bike)
4 Rounds On the 5 min Scaled Version:
15 Elevated Push Ups
10 Ring Row
5 Hang Power Clean (85% 1RM)
10 Ring Row
15/13 Cal Row
Goal: 4 min or less/round
(11/9 Cal Bike)
4 Rounds On the 5 min Minimal Gear Version:
20 Hand Release Push Up
10 Pull Up
7 Dumbbell Hang Power Clean (75’s/55’s)
10 Pull Up
200 meter Run
Goal: 4 min or less/round
4 Rounds On the 5 min Bodyweight Version:
20 Hand Release Push Up
10 Table Row or Bent Over Row Variation
30 Lateral Skaters
10 Table Row or Bent Over Row Variation
200 meter Run
Goal: 4 min or less/round
Score will be time of slowest round.
3 Rounds for Quality:
–:20 sec Side Plank/side
–10-15 Parallette Shoot Through
