*This can be as a max effort row, or an active recovery row — athlete’s choice.
Four rounds NOT FOR TIME
10 Deadlifts (athlete picks weight)
15 GHD Sit-ups
20 Banded Tricep extensions
25 Band Pull aparts
GHD Sit-up —-> Weighted sit-up
Note: After skills and drills are complete, athlete may choose which part (Part A or Part B) to do first.