STRENGHT & CONDITIONING
WARM-UP
EMOM x 8 MINUTES
MIN 1 – 10 Scap Push-Ups + 10 Plank
Shoulder Taps
MIN 2 – 5/5 Single Arm Ring Rows + Tuck
Hold in remainder of time
STRENGTH
3 SETS
ON A 3:00 RUNNING CLOCK…
10/10 Split Stance DB Press*
15 Banded Tricep Pushdowns
Max Reps Alt. Deadbugs in Time Remaining
-Rest 1:00 b/t Sets-
WORKOUT
3 SETS
AMRAP x 5 MINUTES*
10 Push-Ups
15 Ring Rows / Pull Ups
20 Sit-Ups
-Rest 1:00 b/t Sets-