HALF HOUR POWER SHOWER

ROW

  • 1:00 Row Easy Pace
  • 0:30 Active Samson
  • 0:45 Row Moderate Pace
  • 0:30 Active Spiderman
  • 0:30 Row Workout Pace
  • 0:30 Push Up to Downdog

AMRAP 30:

  • Max Meter Row

  • Every 5 Minutes [Starting at 0:00]
  • 5 Ring Muscle-ups
  • 10 Hang Power Snatches (43/29)
  • 15 Box Jump Overs (60/50)


    *Score = Total Meters

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose

 

ACCESSORY

5 Sets for Quality:

  • 10 Barbell Hip Thrusts
  • 15 Glute Bridges
  • 20 Banded Good Mornings

Rest as needed