30/20 Calorie Row
30 Glute Bridges
25 V Ups
20 Empty Bar Thrusters
GET POWERFUL (14 Min)
Front Squat
In 14:00 Build to a heavy single
GET FIT (18 Min)
800m Run or Row
-then-
21-15-9 reps of:
Front Squat 135/95
Bar Facing Burpees
Toes to Bar
18 Min Cap
COMPETITORS EXTRA
EMOM 10
Max Sets of 5 Unbroken HSPU
Max Alternating Pistols
Switching between the two movements OTM
ATHLETES NOTE:
Too long of an 800m Run/Row could kill the stimulus of this workout for some members. Be sure to suggest shaving the Run down 100m or 200m if you/member think the run/row may take over 5 min.
You can break the FS and TTB sets often as long as you keep rest time short. Pace out the Run so that you're moving at decent intensity without completely spiking your heart rate before you get to the fun stuff.