ACTIVATION
500m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
10 Slow Scap Retractions (Video)
400 Meter Medium-Paced Row
5 Walkouts (Video)
10 Kip Swings + 1-3 Strict Pull-Ups
300 Meter Fast-Paced Row
5 Burpees
3 CTB Pull-Ups + 3 TTB + 3 Chin-Over Pull-Ups
"LEAD FOOT"
“Lead Foot” is a three-part interval workout, last completed on May 2, 2017. Previous scores will show below. All three scores are separate, as seen on the leaderboards at the bottom of the description.
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups