WARMUP
ON A 10:00 RUNNING CLOCK…
500m Row
Immediately Into…
1:00 Plank
30 Single DB Curls
30 Single DB Strict Press
30 Alt. Single DB Lunges (DB held across the chest)
1:00 Plank
Immediately Into..
Flow stretching in time remaining 🙂
WORKOUT
EMOM x 24 min
Min 1 & 2 – 5-7 DB Hang Curtis P’s** (50/35)
Min 3 – 250/200m Row
**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press
(Score is Rounds + Reps)
OPTIONAL COOLDOWN
FOR RECOVERY
Accumulate 3:00 in the Bottom of a Squat
Immediately Into…
5:00 Foam Roll Legs
(No Measure)
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