Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
15 Band Good Mornings
20 Jumping Jacks
2 Min death stretch/side (1:00 down/1:00 up)
Met Con
5 Rounds of 500 M Row (~1:2 work/rest ratio)*
– After 1st and 3rd Round, perform 6 Ring I-Y-Ts
– After 2nd and 5th Round, perform 4 Alt Turkish Get Ups (slow and controlled)
*Build pace through first 3 sets, with 3rd as all-out effort. Keep 4th and 5th rounds within 5-8 second split time and focus on controlling stroke and breathing.
