WARMUP
2 SETS
:45 Row (24-26 SPM)
8 Kang Squats
8 Up-Downs (Over Bar)
8 Barbell Strict Press*
*On the last rep, hold the bar overhead for :15.
Into…
2 SETS
:45 Row (26-28+ SPM)**
6 Yoga Push-Ups
6 Burpees (Over the Bar)
6 Barbell Push Press
**On the 2nd set, have the athletes row (15/12) or (12/10) Cals.
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – :45 Row / Burpee*
MIN 2 – 5 Push Jerks (Building)**
*Alternate between Row/Burpee Each Round
**Start Light and Build to Workout Weight
(Score is Weight)
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 15 Burpees Over Bar
MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)*
*Athlete must complete all 5 reps unbroken for the weight to count.
(Score is Heaviest Weight)
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