WARMUP
AMRAP x 8 MINUTES
30sec Row
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
STRENGTH
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After “Odd” Rounds (1, 3, & 5), perform a 500m Row.
(Score is Time)
AFTER PARTY
5:00 Foam Roll Upper/Middle Back
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