Part 1:

2 Sets

500 M Row for time

Rest 2-3 minutes between sets 

*Record fastest set 

Part 2:


30 Alternating DB Reverse Lunge

30 Alternating Hang DB Snatch

30 Toes to Bar 

15 DB Goblet Squats 

20 Alternating DB Reverse Lunge

20 Alternating Hang DB Snatch

20 Toes to Bar 

10 DB Goblet Squats 

10 Alternating DB Reverse Lunge

10 Alternating Hang DB Snatch

10 Toes to Bar 

5 DB Goblet Squats

200 ft Handstand Walk (Scale = Bear Crawl)


The row should be an all out effort and if it is. you can use that information for a lot of our workouts that include the C2. Go all out on this, it should hurt. Part 2 will challenge your midline integrity across the board. You’ll feel your lungs burning, but pay attention to how stable and consistent your midline is stabilizing.