Friyahhh10062023

Warmup

Strength

Emom 10

3 strict press @75-85%

RX

5 sets:On a 3:00 clock:

1 legless rope climb

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Level 2

5 sets:On a 3:00 clock:

1 rope climb

6 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Level 3

5 sets:On a 3:00 clock:

3 pull-to-stands

6 hand-elevated push-ups

Max cal row in remaining time

– Rest 2:00 between sets.

SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

• 15-25+ calories per rd

• Both the rope climb and ring dips complete within :90.

• Consistent calorie count each round.

• Fatigue from the rope climbs and dips will make later rounds of rowing tougher.