WARMUP
2 ROUNDS
:15 Legs + Torso Only Rowing
:15 Arms + Torso Only Rowing
:30 Full Stroke Rowing
5 Push Up to Down Dog
10 Alternating Piked Toe Taps
5/5 Moose Antlers
10 Bird Dogs
Into…
1-2 ROUNDS
12/10 Cal Row
8 Strict Press
8 Bent Over Rows
8 Tempo Push Ups (31X1)
WORKOUT
FOR TIME*
25-20-15-10-5
Push Press (115/75)
*Complete 15/12 Cal Row after every full set.
(Score is Time)
POST WORKOUT STRENGTH
Bench Press for load:
10-8-6-4
Bench Press*
*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.
(Score is Weight)
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