WARMUP
2:00 Row
Into…
2 ROUNDS
10 Banded Pull Aparts
6 Alt. Bottom of Squat Thoracic Rotations
10 Banded W’s
6 Scap Pull-Ups + 6 Kip Swings
Into…
2:00 Row
STRENGTH
Overhead Squat for load:
3×6*
*Build to a Moderate-Heavy weight and stay at that weight across all sets.
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1+2 – 250/200m Row + 20 Toes to Bar
MIN 3 – Max Overhead Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Overhead Squats)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall*
10 Banded Wall Walks**
-Rest as Needed b/t Sets-
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