WARMUP
EMOM x 10 MINUTES
MIN 1 – :45 Up-Downs
MIN 2 – 10 Bird Dogs + Max Quad Hold
MIN 3 – 7/7 Single Arm Ring Row
MIN 4 – :45 Slow Perfect Push-Ups
MIN 5 – :45 Strict Sit-Ups
SKILL
EMOM x 6 MINUTES
MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining
WORKOUT
5 SETS FOR REPS
1:00 – Max DB Renegade Rows (35/20)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-
(Score is Reps)
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