2 sets:
10 Arm Circles
10 Push Up to Down Dog
20 Plank Shoulder Taps
10 V Ups
Athletes Notes
For Time
30 Strict Pull Ups or 30 Bent Over Rows
*every you break complete 15 DB Bench Press OR 15 Backpack Floor Press
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the 30 strict pull ups or rows
Workout Flow
As quickly as possible
Accumulate 30 strict pull ups or 30 bent over rows
–Every time you break, complete 15 DB bench or 15 backpack floor press
Demo Videos
- Strict Pull Up
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Dumbbell Bench Press
- Backpack Floor Press
Scaling
For Time
2 Rounds:
15 Bent Over Row
5 Bench Press or Floor Press
- Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
2 Rounds:
15 Bent Over Row
5 Incline Bench Press or Floor Press
- Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Time
1:00 Left Arm Side Plank on Hand
1:00 Hollow Body Hold
1:00 Right Arm Side Plank on Hand
Athletes Notes
Demo Videos
Scaling
1:00 Left Arm Side Plank Knee Down
1:00 Dead Bug Floor Angel
1:00 Right Arm Side Plank Knee Down
Mayhem Mom Mods
1:00 Left Arm Side Plank Knee Down
1:00 Dead Bug Floor Angel
1:00 Right Arm Side Plank Knee Down