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