WARMUP
AMRAP x 5 MINUTES
:30 Bike
10 Scap Push-Ups
10 Alt. Shoulder Taps
5/5 Single Arm Ring Row
Into…
AMRAP x 5 MINUTES
150m/100m Row
5 Tempo Barbell Strict Press (:03 descent)
10 Scap Pull-Ups
10 Ring Rows
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :45 Max Rep Strict Pull-Ups*
-Rest 2:00 b/t P1 & P2-
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Rep Strict Press (65/45)
*Option for Banded Strict Pull-Ups
(Score is Total Reps of Strict Pull-Ups & Strict Press)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As + Ts + Ys
10 Alt. Deadbugs
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
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