WARMUP
EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Arms + Body Rowing
MIN 2 – Full Slide Rowing (EZ Pace)
MIN 3 – FS Rowing @ 20-24 SPM
MIN 4 – FS Rowing @ 24-28 SPM
MIN 5 – FS Rowing @ 28+ SPM
Into…
2-3 ROUNDS (Time Permitting)
5 PVC Pass Thrus
5 PVC Scarecrow Snatches
10 Behind the Neck PVC Presses*
10 Piked Alt. Shoulder Taps
5 Push-Ups (Knees or Toes Optional)
*On 2nd RND complete 10 BTN PVC Push Press
EXTENDED WARMUP
EVERY 3:00 x 3 SETS
5-7 Pressing Options*
3-5 Hang Power Snatches**
-EZ Bike w/ Time Remaining-
*Pressing Options:
(Hand Release) Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
**Build to and slightly past workout weight.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
18/14 Cal Row
6 Hang Power Snatch (115/75)
12 Strict Handstand Push-Ups
6 Hang Power Snatch
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Child’s Pose
15 Banded Ws
:30 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
