Warm-up

500 meter Row
5/ side Cossack Squats + 5 / side Waiter Squats
400 meter Row
8 Strict Toes to Bar or Banded PVC V-ups + 6 Inch worms
300 meter Row
10 Superman Rocks :30 second Hallow Hold

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but we want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00:
:10 second ring support or support on a 30″ box
30 Double-Unders

1 minute transition break

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth
or Toe Pushups with no deficit or Knee Pushups with no deficit
15 AbMat Sit-Ups

1 minute transition break

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is straight)
20 Hallow Rocks

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