For Quality
3:00 Row (:30 ez/:20 mod/:10 hrd)

Then 2 Sets
:30 Elevated Prayer Stretch
:30 Alternating Scorpions
THEN 2 Sets
10 Glute Bridge Banded Pull Apart Rows
10 Scapular Push-Ups
10 Alternating Single Arm Kettlebell Deadlifts
10/8 Calorie Row, Building to Pace

“Pump the Brakes”
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
24/18 Calorie Row
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
22/17 or 18/4 on the cals for scaling. Other scaling by weight

Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings
Secondary Objective: Complete the row in under 90 seconds
This workout can get tight on the time frame and the goal today will be to push the cycle cadence on the Dumbbell Bench and American Kettlebell Swings in order to get to the rower with about 2:45-2:30 left on the clock. Once we hit the rower the focus will shift to increasing effort and completing the row in under 90 seconds to have us hit our goal time of under 3:15/set. Again this is a short rest style workout with increasing muscular fatigue, so be smart about choosing loads that will allow for unbroken sets across all 5 sets.

22/17 or 18/4 on the cals for scaling. Other scaling by weight