WARMUP
EMOM x 8 MIN (:40 ON // :20 OFF)*
MIN 1: EZ Row → Mod Row
MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches
MIN 3: Single Unders → Double Unders / Single-Single-Doubles
MIN 4: Dead Bugs → Up Downs
*Progress through the arrows in the second round of the EMOM
WORKOUT
AMRAP x 16 MINUTES
15/12 Cal Row
25 Sit-Ups
35 Double Unders
*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
20 Alt. DB Devils Press (50/35)
30/20 Cal Row
50 Sit-Ups
70 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
Bench Press for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press
(Score is Weight)
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