WARM-UP
AMRAP x 6 MINUTES
1:00 Run/Row/Jumping Jacks/Jump Rope
10 DB/KB/BP Suitcase Reverse Lunges
5/5 Single Arm DB/KB/BP Bent Over Row
100m Run
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
WORKOUT
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
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