WARMUP
2 min Row
Into…
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Banded Pull Aparts
5 Banded Strict Press
10 Hollow Rocks
STRENGTH
Shoulder Press for load:
3×6*
Tempo Strict Press (21X1)
*Keep weight Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT
4 SETS*
AMRAP x 4 MINUTES
150/100m Row
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 – 10/10 Single Arm Banded Lat Pushdowns
MIN 2 – 10 Seated Pike Leg Lifts
MIN 3 – 20 Banded Upright Rows
(No Measure)
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