WARMUP
PVC WARM-UP
ON A 7:00 RUNNING CLOCK
500/400m Row (EZ)
Immediately Into…
3 SETS
10 PVC Pass Throughs
5/5 PVC Around the World
10 Tempo PVC Overhead Squats (30X1)
5 PVC Sotts Press
Immediately Into…
Max Row In Time Remaining
STRENGTH
5-5-5-5
Overhead Squat
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 8 Overhead Squat (Athlete Choice)
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Static Hold (Athlete Choice)*
*Static Hold Choices…
Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.
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