WARMUP
25’ LINE DRILLS (MIN 0-4)
Hamstring Scoop
Walking Figure 4
Toe Walk
Heel Walk
Butt Kickers
High Knees
Into…
AMRAP x 6 MINUTES
25’ Shuttle Run
4 Alt. DB Slides
4/4 Single Arm Ring Row
8 Scap Pull-Ups
4 Alt. No Push-Up Renegade Row
4 Ring Rows
4 Strict Hanging Knee Raise
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Ups
(No Measure)
WORKOUT
EMOM x 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Rope Climbs
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Rope Climbs)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.