WARMUP
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Alt. Groiners
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squats
MIN 4 – Alt. Shoulder Taps
Into…
3 ROUNDS
10/8 Cal Bike
12 Alt. DB Slide*
6 DB Goblet Lunge-Lunge-Squat*
*For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats.
STRENGTH
Back Squat for load:
4×5
Tempo Back Squat (31X1)*
*Build to a Moderate weight and stay Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (50/35)*
12 DB Front Squats
15/12 Cal Bike
*1 Rep = Row (R) + Row (L).
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
