METCON
WARM-UP
3 ROUNDS
1:00 Row (EZ→ MOD→ HARD)
10 Strict Sit-Ups
10 Scap Ring Rows → 5 Tempo Ring
Rows (30×1) → 10 Ring Rows
10 Reverse Lunges → Forward Lunges →
KB Goblet Lunges
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – Complete One Complex Option…*
MIN 2 – EZ Row
*Option 1:
1 Big Kip Swing +1 Hips to Rig + 1 Bar Muscle-Up
Or…
Option 2:
1 Kip Swing + 1 Big Kip Swing + 1 Pull-Up
WORKOUT
AMRAP x 18 MINUTES
25/20 Cal Row
20 DBL KB Front Rack Lunges
15 Sit-Ups
*Every 1:30 including 0:00, complete 3
Bar Muscle-Ups.