WARMUP
3 SETS ON A 10:00 RUNNING CLOCK…
250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)
6/6 Single Leg DB RDL
8/8 Single Arm Tempo Bent Over Rows (30X1)
20 Plank Shoulder Taps
WORKOUT
EMOM x 20 MINUTES
Min 1&2 – 30/24 Cal Row
Min 3&4 – AMRAP of 4 DB “No-Push-Up” Renegade Rows (35/20) + 6 Slam Balls (30/20)*
*L+R = 1 Rep of RR
**Pick-Up where you left off each time in the AMRAP
(Score is Total Rounds + Reps)
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