4 rounds for time of:
18 OH Plate Lunges (45/25 lb.)
12 Ring Rows
Cash Out: (Immediately after completing your 4th round)
90-sec.Hold at the top of the Ring-Row position.
Box Brief –
After yesterday’s strength session, today is a short and sweet burner. The workout is a couplet of OH Plate Lunges (alternating reps, 9 reps on each leg) with a plate locked out overhead, followed by 12 Ring Rows for 4 rounds. After the final Ring Row on the fourth round, athletes hold their chest to the rings at the end range of motion of the Ring Row for a 90-sec. isometric hold. The hold does not need to be unbroken, but since it’s the very last task of the workout, try to break as short as possible!