Warm-up
2 Rounds
Row 100m – Legs only
Row 100m – Legs + Lean
Row 100m – Arms only
5 Pike Ups on Rower
10 Scap Pull Ups
10 Kip Swings
*In Round 2, replace the segmented rows with 500m row (legs, body & arms together)
Hollow Rock Challenge
40 reps
Mobility
Shoulder Mobility
WOD
In 25 Minutes Complete
750m Row
60 Sit-ups
750m Row
40 Pull-ups
750m Row
20 Handstand Push-ups
Rest 3 Minutes
In the remaining time or for time if under 25 minutes-
500m row
40 Sit-ups
500m Row
20 Pull-ups
500m Row
10 Handstand Push-ups
Level 2- 30|20 Pull-ups
Level 1- 20|10 Pull-ups
ADV – 40 GHDs; 25 GHDs
HSPU Sub- Seated Strict Press
Extra Work
Complete as a Superset
Push Press 3×5
Bent Over Barbell Row 3×5