09/14/2023 Thursday’s Workout

WARMUP

2 SETS
:30 Row
8 PVC Pass Throughs
8 Bootstrap Squats
8 Calf Raises
8 Knee Push-Ups OR 8 Standard Push-Ups

into…

2 SETS
:30 Row
8 PVC Windmills
8 PVC Front Squats
8 Tib Raises
8 Hand Release Push-Ups OR 8 Pike Push-Ups

STRENGTH

Overhead Squat for load:
3×8*

*Build to a Moderate+ weight and stay at that weight across all sets.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME
500/400m Row
21 Overhead Squats (75/55)
12 Handstand Push-Ups

(Score is Time)

OPTIONAL AFTER PARTY

EMOM x 8 MINUTES
MIN 1 – :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 – 5/5 Moose Antlers

(No Measure)