Warm Up
3 rounds:
250m Row *increasing peace each round
50′ Walking Lunge
10 Goblet Squats
12 Alternating V- Ups
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
B.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
Compare results to March 8, 2023.