In a 5:00 Window x 4 Rounds:
Row 250 Meters / 1 Stairs
Remaining time: Max Rounds of:
5 Kipping Pull-ups
10 Renegade Rows (50s/30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
- Score = Total Rounds of AMRAP
Glute Bridge: 3 x 30. Rest 60s.
– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.
Make a note of your achievements in 'Open Gym'