WARM UP
1 ROUND
1:00 Row/Bike/Ski
10 Good Mornings
10 Scap Pull Ups
10 Shoulder Taps
5 Push Up to Pike
Into…
1 ROUND
1:00 Row/Bike/Ski
10 DB Deadlifts
10 SeeSaw Rows
10 Up-Downs
5 Tempo Push-Ups (31X1)
Into…
1 ROUND
1:00 Row/Bike/Ski
10 DB Hang Power Cleans
10 Ring Rows
10 Burpees
5 Hand Release Push-Ups
WORKOUT
AMRAP x 30 MINUTES
40/30 Cal Row,Bike, Ski
20 Strict Pull-Ups
20 Hand Release Push-Ups
40/30 Cal Row,Bike, Ski
20 DB Hang Power Cleans (Athlete Choice)
20 Burpees
40/30 Cal Row,Bike, Ski
20 DB Renegade Rows*
*1 Rep= Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Cardio
1:00/1:00 Hamstring Foam Roll
1:00 Cat/Cow
(No Measure)
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