Warm Up
EMOM x 6 MINUTES (:45 ON / :15 OFF)
MIN 1 – Bike (MOD)
MIN 2 – 5 Plate Good Mornings into Max Plate Deadlifts
MIN 3 – Bike (MOD-FAST)
MIN 4 – 10 Scap Push-Ups into Max Push-Up Negatives
MIN 5 – Bike (SPRINT)
MIN 6 – Ring Rows
Partner Workout
IN TEAMS OF
AMRAP x 26 MINUTES
80 Plate Ground To Overhead
50 Hand Release Push-Ups
20 Strict Pull-Ups
Partition work as Needed. P1 works while P2 Rests. Pick up where you left off.
Post Workout Strength
2-3 SETS
20 DB Floor Press*
15 DBL DB Hammer Curls
10 DBL DB Bent Over Reverse Flyes
-Rest as Needed b/t Sets-
*Option to use Bench or Med. Ball