WARM UP
2 ROUNDS
1:00 Row
10 Box Step Ups
20 Crunches
10 Shoulder Taps
Into…
2 ROUNDS
6 Alt. DB Step Ups*
6 Narrow Grip Tricep Push-Ups
:10 Support Hold
:10 Bottom Dip Hold
*Build to workout weight
WORKOUT
FOR TIME*
200/150 Cal Row
150 Sit-Ups
100 DB Alt. Step-Ups (Athlete Choice)**
50 Strict Ring or Bar Dips
*Partition Reps and Movements in any order to complete for time.
**Hold DB any way above the waist.
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
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