WARMUP
100m Row
25’ Knees to Chest
25’ Heel to Butt
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
25’ Carioca (Down and Back)
100m Row
Into…
100m Row
8 KB Deadlift (Warm-Up Weight)
8 Russian KB Swing
8 BB Strict Press
20 Crunches
Into…
200m Row
10 Russian KB Swing (Workout Weight)
10 BB Push Press
10 Sit-Ups
STRENGTH
3 SETS*
3 Push Press
+
3 Push Jerks
-Rest As Needed b/t Sets-
*Start Light and build each set to heavier than workout weight.
(Score is Weight)
WORKOUT
FOR TIME
1000/800m Row
30 Shoulder to Overhead (95/65)
40 Russian KB Swings (70/53)
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
1000/800m Row
(Score is Time)
OPTIONAL COOL DOWN
2 SETS FOR RECOVERY*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch
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