WARMUP
AMRAP x 3 MINUTES
3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands)
5 Scap Retracts*
7/5 Cal Row
INTO…
2 ROUNDS
10 Alt. DB Deadlift
5/5 Single Arm DB Upright Row
5 Kip Swings + 5 Kipping Knee Raises
STRENGTH
3 SETS
1:00/1:00 Single Arm DB Overhead Hold*
20 Banded Lat Push Downs
10/10 Single Leg Seated Lifts
*Mod-Heavy Weight that allows for an unbroken 1:00 hold per arm.
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 8/8 Single Arm DB Deficit Push-Ups (50/35)
MIN 3&4 – AMRAP of the following*…
8 Toes to Bar
8 Alt. Hang DB Snatch
*Pick Up Where You Leave Off
(Score is Total Rounds + Reps)
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