WARM UP
10 min AMRAP
1 min Row
8 Wide Stance Good Mornings –> Sumo Stance RDL
8 Lunges –> Bulgarian Split Squat
:20 sec Dead hang
8 Scap Pull ups
8 Strict Knee Raises
STRENGTH
3 SETS
10/10 DB Goblet Bulgarian Split Squats
-Rest :30-
12-15 Tempo Sumo Stance DB RDL (20X0)
-Rest 2:00 b/t Sets-
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
250/200m Row
6 Back Rack Alt. Lunges (95/65)*
2 Rope Climbs
*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Smash on KB Horn or Lacrosse Ball
16 Banded W’s
-Rest as Needed b/t Sets-
(No Measure)
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