*superset with 6 Weighted pullups
Rest 3 minutes
Score is total time for the workout and your slowest 500m Row time
Goldstar: All Wallball Sets Unbroken
*note: this workout is meant to be as close to max effort as possible on both the row and the wallballs for all sets. Aim for unbroken sets on wallballs and 90% of your 500m TT pace on the row.
Tabata Side Plank Arch-ups