WARMUP
EMOM x 9 MINUTES
MIN 1 – 10 Jumping Jacks + 6 Alt Groiners
MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches
MIN 3 – 10 Step Ups + 6 Box Push-Ups
into…
EXTENDED WARMUP
EVERY 3:00 x 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!
-Rest w/ Time Remaining-
WORKOUT
AMRAP x 20 MINUTES
20 Air Squats
10 DB Farmers Alt. Step-Ups (50/35)|(24/20)
20 Hand Release Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups*
*GHD Optional.
(Score is Rounds + Reps)
FINISHER
EVERY 3:00 x 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
-Rest w/ Time Remaining-
(No Measure)
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