Sat Jun 21 "King of The Hill"

Move

4 Rounds:

25/20 Calorie Row
12 Dumbbell Thrusters
8 Jumping Pull-ups (or Ring Rows)
12 Air Squats

Train

“King of The Hill”

For Time (30 Min Cap):

100/80 Calorie Row
50 Thrusters @ 65/45
35 Strict Pull-ups
50 Wallballs @ 20/14
100/80 Calorie Row

Stimulus

Lots of lower body work here. Pace yourself on the rower and break up thrusters, pull-ups, and wallballs in small sets (5-10 reps). This workout can be completed in pairs, sharing reps for row calories and but doubling reps for thrusters, pull-ups, and wallballs (take turns as your rest). Move slow enough to focus on maintaining positions in the bottom of the squat for thrusters and wallballs, band pull-ups as needed to maintain shoulder stability and range of motion.