WARMUP
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – 1 min Row
MIN 2 – Alt. Bird Dogs
MIN 3 – Alt. DB Bicep Curls*
MIN 4 – Tuck Hold**
*Switch to a DB Gun Hold in Round 2.
**Switch to Sit-Ups in Round 2.
WORKOUT
AMRAP x 18 MINUTES
100m DB Farmers Carry (35/20)
15 DB Hang Muscle Cleans
250/200m Row
25 Sit-Ups
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions
-Rest As Needed b/t Sets-
(Score is weight)
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