WARMUP
0:00-3:00 MIN
Rowing TABATA
:20/:10
6 rounds, increase in intensity each round
INTO..
AMRAP x 3 MINUTES
8 Alt. Box Step-Ups
4/4 DB Around the World
4/4 Moose Antlers
INTO..
AMRAP x 3 MINUTES
30 sec Row
5 Barbell Strict Press
5 Box Jumps
STRENGTH
Shoulder Press for load:
3×5
Strict Press (1111)
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 5 Tempo
WORKOUT
FOR TIME
500/400m Row
Immediately Into…
5 ROUNDS
15 Box Jumps (20)
10 Push Press (95/65)
Immediately Into…
500/400m Row
(Score is Time)
COOL DOWN
2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
-Rest as Needed b/t Sets-
(No Measure)
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