WARMUP
2 ROUNDS
5 Cat/Cows
10 Tib Raises
:30 Squat Hold
10 Alt. Bird Dogs
Into…
3 ROUNDS
200m Row → 150m Row → 100m Row
4 Inch Worms w/Push-Up
4 Empty Barbell Cuban Presses
4 Empty Barbell Up + Overs*
*Front Rack to Back Rack to Front Rack = 1 Rep
EXTENDED WARMUP
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster
+
2 Front Squats
+
3 Back Squats
-Rest w/ Time Remaining-
(Score is Weight)
WORKOUT
AMRAP x 7 MINUTES
8 Back Squats (165/115)
10 Hand Release Push-ups
250/200m Row
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (135/95)
8 Hand Release Push-ups
200/150m Row
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (95/65)
6 Hand Release Push-ups
150/100m Row
(Score is each Rounds + Reps)
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