WARMUP
2 ROUNDS
40sec Cardio (Bike / Row)
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold
Into…
1-2 ROUNDS
40sec Cardio (Bike / Row)
10 Small Kip Swings
5/5 DB Push Press
10 Tuck-Ups
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*
*Keep Light & Focus on Cycling. Build little-by-little each set.
(Score is Weight)
WORKOUT
FOR TIME
500m Row / 1200m Bike
Immediately Into…
18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)
(Score is Time)
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