Warm-Up
ON 8:00 RUNNING CLOCK…
150m Row
30 Jumping Air Squats
150m Row
30 Glute Bridge-Ups
150m Row
5 DBL DB DL
50 Single or Double Unders
150m Row
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 – :40 EZ Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push
Workout
FOR TIME
500m Row
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)
50 Double Unders
Immediately Into…
500m Row
(Score is Time)
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