WARMUP
EMOM x 7 MINUTES
MIN 1 – 30 sec Row + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 30 sec Row + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 30 sec Row + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
STRENGTH
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.
(Score is Weight)
Week 4 of 9
WORKOUT
FOR TIME
10 Push Jerks (155/105)
30 Burpees
10 Push Jerks
750/600m Row
30 Burpees
10 Push Jerks
90 Sit-Ups
750/600m Row
30 Burpees
10 Push Jerks
(Score is Time)
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