Movement Prep:
2 Rounds

  • 30 Sec. Face Pulls
  • 30 Sec. Hollow Plank Hold
  • 30 Sec. Squat Hold
  • 30 Sec. Pass-Throughs

Warm-up:
3 Rounds of Tabata...

  • Passive Hang
  • PVC Overhead Squat
  • Burpees
  • Jump Rope
  • Stationary Lunges

Workout:
6 Rounds for Time

  • 500m Row or 400m Run (alternate)
  • 10 Pull-ups
  • 10 Overhead Squats (115/75)

Scaled:
250m Row or 200m Run
Ring Rows
Light OHS
1 Min Rest between rounds