2 Rounds of:
250m Row
20 Air Squats
15 Good Mornings
:20 HS Hold
GET STRONG (12 Min)
Deadlift
Every :90 for 12:00
5 Reps
Build Across Sets
GET FIT (12 Min)
For Time
21-15-9 reps of:
HSPU
Front Squat 155/105
Bar Facing Burpees
12 Min Cap
COMPETITORS EXTRA
AMRAP 4 of:
30 Double-Unders
2 Legless Rope Climbs 15'
Rest 2:00
AMRAP 4
30 Double-Unders
2 Standard Rope Climbs 15'
ATHLETES NOTE:
Time under tension during this workout will be a game-changer. Cycle the reps fast on HSPU and FS. If you feel yourself slowing down too much, take a quick break then get back to work.