WARMUP
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – 50 sec Row
MIN 2 – Standing Hamstring Kicks
MIN 3 – Inchworm Push-Ups
MIN 4 – 50 sec Row
MIN 5 – Lunge + Lunge + Air Squat
MIN 6 – Scap Pull-Ups
EXTENDED WARMUP
3 SETS
8-12 Banded Strict Pull-Ups*
10-15 Banded Good Mornings
-Rest 1:30 b/t Sets-
*Try to add a few quality reps and/or use a different band than last week.
(No Measure)
WORKOUT
4 SETS
ON A 3:30 RUNNING CLOCK …
250/200m Row
10 Deadlifts (185/135)
15 Pull-Ups
-Rest Remainder of Time-
(Score is Slowest Set)
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