WARMUP
AMRAP x 8 MINUTES
:30 Cardio Choice
8 Burpees
:30 Tuck Hold
8 DB Hang Clean and Presses
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Sit-Ups
MIN 3 – :45 DB Curl to Press (35/20)
MIN 4 – :45 Hollow or Tuck Hold
(Score is Total Reps of Sit-Ups + Curl to Press)
POST WORKOUT STRENGTH
EMOM x 9 MINUTES
MIN 1 – :45 Slow DB Floor Press (Athlete Choice)
MIN 2 – :45 Bench or Box Dips
MIN 3 – :45 EZ Cardio*
*Nasal Breathing Only.
(No Measure)
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