“If everything seems under control, you're not going fast enough.” ― Mario Andretti.Primer: 3 Rounds:30 Banded Pull Aparts 30s Prisoner Superman Hold AMRAP 7: For Quality5 Tempo Push Ups6 Hollow Hold 4 Count Flutter Kicks7 Strict Pull Ups or Pendlay Row (increase weight) 3 Minute Rest AMRAP: 7 For Quality10 Tempo Good Mornings (increase weight)10 Single Leg Glute Bridges 10 [...]