WARMUP
ON A 8:00 RUNNING CLOCK…
90 sec Row
Into…
3 SETS
8 DB Good Mornings
4 Up-Downs
8 Scap Push-Ups
4/4 Single DB Deficit Push-Up
4/4 Single DB Farmer Lunge
WORKOUT
AMRAP x 12 MINUTES
10 DB Up-Downs (35/20)|(20/15)
10 DB Deficit Push-Ups
20 Alt. DB Farmers Lunges
10/8 Cals Bike
-Rest 2:00-
AMRAP x 6 MINUTES
5 DB Up-Downs
5 DB Deficit Push-Ups
10 Alt. DB Farmers Lunges
5/4 Cals Bike
(Score is Total Rounds + Reps)
POST WORKOUT STRENGTH
3 SETS
20 Close Grip DB Floor Press
20 DBL DB Hammer Curls
-Rest As Needed b/t Sets-
(No Measure)
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