Warm Up:

4 Min Row

  • Pick Drills - Arms - Arms/Body - Arms/Body/Half Slide - Arms/Body/Full Slide
  • Pause Drills - Arms Away - Body Over - Half Slide  

2 Inchworm Complex 

4 Min Row

  • Stroke Rate Increase Each Min 20 - 24 - 28 - 32

2 Inchworm Complex

Workout:

  • 30 Cal Row
  • Max Rep Pull Up Hold (at the top)
    • 2 min Rest
  • 30 Cal Row
  • Max Rep Plank Hold
    • 2 min Rest
  • 30 Cal Row
  • Max Rep Strict Pull Ups
    • 2 min Rest
  • 30 Cal Row
  • Max Rep Push Ups