Warm Up
2 Minutes of Cardio
-Into-
2 Rounds:
1 Minute Row
30-Second Dead Hang
20-Second Scap Pull-Ups
10 Ring Rows
16 Alternating Lunges
WOD
5 Rounds in Pairs
COMPETITIVE
1000m Row
14 Chest-to-Bar Pull-Ups
42 Alternating Lunges
PERFORMANCE
1000m Row
14 Pull-Ups or Jumping Pull-Ups
42 Alternating Lunges
LIFESTYLE
1000m Row
14 Jumping Pull-Ups or Ring Rows
42 Alternating Lunges