EXTENDED WARM-UP
EVERY 3:30 x 3 SETS
1:00 Row
10 Back Rack Alt. Lunges*
3-5 Gymnastic Reps**
WORKOUT
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
25/20 Cal Row
30 Back Rack Alt. Lunges
6 Bar Muscle-Ups / 6 Pull Up
-Rest w/ Time Remaining
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
20/15 Cal Row
20 Back Rack Alt. Lunges
4 Bar Muscle-Ups / 4 Pull UP
-Rest w/ Time Remaining
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
15/12 Cal Row
10 Back Rack Alt. Lunges
2 Bar Muscle-Ups / 2 Pull Up