WARM UP
MOBILITY ROUND
5 Inchworm + Push Up
10 Alt Thread the Needles
5/5 Moose Antlers
10 Plank Shoulder Tap
10 Piked Toe Taps
10 Scap Pull Ups
Into…
2 Rounds
250/200M Row
8 Strict Press —> Push Press
8 Bent Over Rows
8 Tuck Ups or V Ups
8 Kip Swings
STRENGTH
ON A 16:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Push Jerk*
*Slightly Heavier than Workout Weight.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
20 Toes to Bar
10 Shoulder to Overhead (155/105)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
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