Short+Bent Over Rows; Feb. 13-19, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

5 Arch to Front Lever Swings

5 Pull-ups

10 Sec. Handstand Hold

4 Handstand Push-ups

10 Sec. Front Squat Hold

3 Thrusters*

Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95

Short Conditioning

3 Rounds

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

Bent Over Row Interval

Every 1:30 for 7 Rounds

5 Bent Over Rows @ 65%

Accessory/Cool Down

8 Rounds–Not for Time

3-5+ Reps in Toes-to-bar Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching