1 ROUND
:30 Cardio
:30 Plank Hold
10 Banded Pull-Aparts
5 Slam Ball Deadlift + 5 SB Press
10 Scap Pull-Ups
Into…
1 ROUND
:30 Cardio
:20/:20 Side Plank Hold
10 Banded Bicep Curls
8 Slam Ball G2O
8 Ring Rows
Into…
1 ROUND
:30 Cardio
5 V-Up + Tuck-Up
10 Banded Seated Pull Downs
6 Slam Balls
6 Scap Retracts
EMOM x 16 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Strict Pull-Ups*
MIN 3 – :45 Slam Balls (30/20)**
MIN 4 – :45 Midline Choice***
*Option for Ring Pull-Ups.
**Option to sub light KB Swing
***Options:
Sit-Ups
Side Planks
Hollow Hold
Tuck-Up
V-Up
(Score is Reps of Pull-Ups and Slam Balls)
KG SB: (15/10)
EMOM x 16 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Strict Banded Pull-Ups*
MIN 3 – :45 Slam Balls (20/10)**
MIN 4 – :45 Midline Choice***
*Option for Ring Rows.
**Option to sub light KB Swing
***Options:
Sit-Ups
Side Planks
Hollow Hold
Tuck-Up
V-Up
(Score is Reps of Pull-Ups and Slam Balls)
KG SB: (10/5)
IN TEAMS OF 2…
FOR TIME
150/125 Cal Row*
*P1 rows while P2 rests, alternate as needed to complete the total cals.
(Score is Time)
IN TEAMS OF 2…
FOR TIME
125/100 Cal Row*
*P1 rows while P2 rests, alternate as needed to complete the total cals.
(Score is Time)