Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Easy Mod Pace
MIN 2 – 6/6 SA DB Front Squat + Strict Press
MIN 3 – 6/6 SA Ring Row + Max Bar Hang
MIN 4 – :20 Hollow Hold + :20 Arch Hold
Repeat!
Skill
3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings
BENCHMARK WORKOUT
«ROLLER COASTER»
FOR TIME
1000m/750m Row
30 Thrusters
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups