Grab 2 light Dumbbells

250M Row

10 DB Box Step ups

30 sec hollow hold

10 Hollow rocks

8 DB Box Step overs

10 Scorpions

10 Lying Thoracic Rotations – see video below, courtesy of The Active Life

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)


25 Min AMRAP:

1000M/800M Row

20 DB (35/25) Box Step Overs (24”/20”)

15 Pull Ups


Goal = 5+ Rounds

Best advice I can give you is, stay moving through the row and box step overs, and then if you don’t have 15 unbroken pull ups in you, break up into manageable chunks.  This way, you can get back to the row faster.

Scaling Options:

DB weight -> 25/15 -> as needed

Box height -> 20/16

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW


Pigeon Pose on Box – 2 Min per side

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