Warm up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (30-sec easy/30-sec mod)
5 box steps ups (each side)
20 plate hops
5 scap pull-ups
10 PVC around the worlds
10 PVC Pass Throughs

**2. Workout Prep**
1 set
30-second row (workout pace)
5 Box Jumps (Step down)
5 Pull-Ups

Workout:  Batman

* Target number of Reps each set: 145 reps +
* Minimum number reps before scaling: 120

15:00 Amrap
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25….
Pullups

*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)

* Scaling option 1 (Masters 45+)
15:00 Amrap
400/300m Row
20 Box Jumps (20/16)
4-8-12-16-20….
Pullups

* Scaling Option 2
15:00 Amrap
300/250m Row
20 step ups
5-10-15-20-25….
Ring Rows

* Limited Equipment Option
15:00 Amrap
400m Run
30 Air Squats
5-10-15-20-25….
Push ups

* Large Class Option
Teams of 2
20:00 Amrap
500/400m Row
30 Box Jumps (24/20)
10-20-30-40-50. . . .
Pullups
– Split reps are needed –

Accessory:

3 Rounds
15 GHD Hip Extensions
10 Sandbag Steps Back Lunges (each side) (holding moderate/light sandbag)
10 Dumbbell Single Leg RDL’s (each side)
10-yard Handstand Walk or 3 Wall Walks