WARM-UP
AMRAP x 4 MINUTES
5 INCH WORM WALKOUTS + PIKE
15 BANDED PULL APARTS
:30 GLUTE BRIDGE
INTO…
5 MINUTES MOBILITY
INTO …
5 MINUTES POINTS OF PERFORMANCE FOR THE PUSH PRESS
STRENGTH
4x3 ( BUILD TO A HEAVY 3 REP FOR THE DAY)
WORKOUT
EMOM X 20 MINUTES
MIN - 1&2 -MAX DISTANCE ROW
MIN 3 - 12 PUSH PRESS (135/95)(95/65)
MIN 4 - 1 MINUTE FRONT RACK HOLD
MIN 5 - REST
(SCORE IS LOWEST DISTANCE ON ROWER).
