Friday 6/30/2023

4 rounds 

• 20 ring or TRX rows 

• 20 Plate overhead walking lunges

• 2 minutes rest 
  

♀ 25 lb plate  ♂ 45 Ib plate

Minimal equipment: 

• Complete bent over DB towns if you don’t have rings or trx. Use DB instead of plate for overhead walking lunges 

Scaling:

Set yourself more upright on the ring/TRX rows as needed. Reduce weight on walking lunges 

Accessory: 

• 3x10 Barbell wrist curls

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Genesis 42