WARMUP
2 ROUNDS
10 Jumping Jack Toe Touches
10 Front Raises (LIGHT)
10 SDB Bent Over Rows
10/10 Leg Swings (fwd and back)
into…
2 ROUNDS
10 Jumping Jack Crossbody Toe Touches
10 Lateral Raises (LIGHT)
10 SDB Pull Overs
10/10 Leg Swings (side to side)
SKILL
EMOM x 9 MINUTES
MIN 1 – :50 Foam Roll
MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups
MIN 3 – :50 Cal Bike*
*Start EZ Pace and build to workout pace.
(No Measure)
WORKOUT
3 SETS FOR QUALITY
2:00 Cardio Choice
10 Strict Pull-Ups or Ring Rows
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs (Athlete Choice)**
1:00 Plank
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.
-No Extra Rest b/t Sets-
(No Measure)
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