WARMUP
1 min Row
Into…
EMOM x 6 MINUTES
MIN 1 – :40 Groiners + Twist*
MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**
MIN 3 – :20 Scap Ring Rows + :20 Plank Hold
*2nd Round Perform Lunge + Twist
**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Back Rack Lunges (135/95)
MIN 2&3 – 500/400m Row
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)
POST WORKOUT STRENGTH
3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold
-Rest As Needed b/t Sets-
(No Measure)
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