MOBILITY & WARM UP

On a 10:00 Clock:

Partner A: Rows to 100m. For every meter Partner A rows under or
over 100m, they must perform two times that many reps of a penalty
movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts
on their own 100m row.

Suggested Penalty Movements
Scap Pull-ups
Scap Push-ups
Kip Swings
Push-ups
Wall Squats

ACCESSORY

ON A 5:00 CLOCK

Accumulate:

50 Alternating Weighted Sin-
gle-Leg Squat

or –
3 Sets x 10 DB Split Squats /
Leg

ax Shoulder Taps in Handstand

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar

2 Sets:
:30 Kip Swings or Hollow Rocks
:30 Bar Muscle-up Floor Drill

2 Sets:
:30 Kip Swings + Hips to Bar
:30 Bar Muscle-up Floor Drill

2 Sets:
:30 Gymnastic Swing Pull-ups or Gymnastic Swing Chest-to-Bar
:30 Jumping Bar Muscle-ups

CONDITIONING

“COMMANDO”

For Time:
1200/900m Row
80 Toes-to-Bars
30 Commando Pull Ups