WARM UP
AMRAP x 5 MINUTES
4 Good Morning
4 Alt. DB Slides
4/4 Split Squats
4 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
4/4 Single Arm DB Bent Over Row
4 DB Goblet Alt. Lunges
4 Kip Swings
4 Strict Hanging Knee Raises
STRENGTH
3 SETS
8/8 Single Arm DB Bent Over Row
12-15 DB Pull-Overs
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Toes to Bar
DB Goblet Alt. Lunges (50/35)**
-Rest 1:30 b/t Sets-
*Start from the top of each AMRAP.
**Option for 70/50 DB.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN
3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
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