Warmup:
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)
WOD:
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