WARMUP
AMRAP x 8 MINUTES
10/8 Cal Bike
8 Scap Push-Ups
4 Tempo Push-Ups (1111)
8 KB Deadlifts
10/8 Cal Bike
8 Glute Bridge-Ups
4/4 KB Floor Press
8 KB Russian Swings
STRENGTH
10-8-6
Bench Press
*Start Mod-Light and Build toward Mod-Heavy
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 35/25 Cal Bike
MIN 3 – Max Russian KB Swings (53/35)
MIN 4 – Rest
(Score is Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Setes-
*Option to straighten the front leg after the groiner.
(No Measure)
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