Warm-up-
10 Minute AMRAP (For Quality)
2 Turkish Get-ups (Right arm)
10 Therapy Squats
2 Turkish Get-ups (Left arm)
10 TRX T’s and Y’s
A. 10 Minute EMOM-
Odd Minutes- 5 Strict Pull-ups
Even Minutes- 30 second Hollow Hold
*If you have muscle-ups, sub them for the strict pull-ups
B. For Time-
500m Row
50 Russian Kettlebell Swings (75/53)
100 Weighted Sit-ups or GHD Sit-ups
500m Row
*Stagger the row as needed
