WARMUP
3 ROUNDS FOR QUALITY
1:00 Cardio Choice (Increase pace each round)*
5/5 Shoulder Circles Forward/ Backward
10 Single DB Upright Row**
10 Single DB Crush Curl**
5/5 Single DB Arnold Press**
*Athletes choice to switch up the cardio piece in each round (run, bike, row, ski, jump, etc)
**Option to add :01 pause at the top of each rep
WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Max Cardio Choice
MIN 2 – 10 Barbell Upright Row + Reverse Curls*
MIN 3 – 25 Banded Tricep Pull-Downs
*1 Rep= 1 Upright Row + 1 Reverse Curl.
(No Measure)
-Rest 1:00 b/t EMOMS-
EMOM x 12 MINUTES
MIN 1 – :45 Max Cardio Choice
MIN 2 – 10 Slow Barbell Curl to Reverse Grip Press
MIN 3 – 25 Banded Pull Aparts
(No Measure)
OPTIONAL FINISHER
2 SETS
1:00 Single DB Alt. Flutter Kicks
-:30 Rest-
1:00 DB Slides
-:30 Rest-
1:00 Tuck-Up + V-Up
-Rest 1:00 b/t Sets-
(No Measure)