Complete 5 rounds for time:
Row 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up/Hanging Knees to elbows combo
***Place the appropriate bumper plate atop the upper back between the shoulder blades. Alternate right cheek then left cheek on the deck. Allowing the trunk to sag or arch is a foul. Keep the core tight.**Perform a pull-up. Pause. Perform knees to elbow. This is one repetition.
Workout courtesy: Coach Rut
Actual: 3x plate push ups and pull-up hanging knee raise
Time: 14:46
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