WARMUP
EMOM x 8 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Max Scap Push-Up + Alt. Shoulder Tap
MIN 3 – 50 Single Unders + Ankle Rollouts
MIN 4 – :45 Alt. DB Around the World
STRENGTH
EMOM x 5 MINUTES
4 Strict Press
-Into-
EMOM x 4 MINUTES
3 Push Press
-Into-
EMOM x 3 MINUTES
2 Push Jerk
*Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.
(Score is Weight)
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)*
-Rest with Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Lacrosse Ball Smash*
*Option to smash calves / shoulders / lats
(No Measure)
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