YES MA'AM

ROW

  • 1:00 Row
  • 0:30 Active Spiderman
  • 1:00 Row
  • 0:30 Inchworm
  • 1:00 Row
  • 0:30 Active Samson

PART 1 [0:00]: “YES MA’AM”

3 Rounds For Time:

  • 21/15 Calorie Row
  • 15 Deadlifts (102.5/70)
  • 12 Strict Handstand Push-ups
  • 9 Box Jumps 


    *Score = Time it takes to complete the workout

 

PART 2 [until the 22:00]:

  • Build to A Heavy 3 Deadlift

COOLDOWN 

MOBILITY

  • 1:00 Straddle Stretch
  • 1:00 Seated Piriformis Stretch (each side)