WARM-UP
AMRAP X 7 MINUTES
15/12 CAL BIKE/ROW/SKI
10 KB BOTTOMS UP TEMPO SHOULDER PRESS
:20 ACTIVE HANG -> SCAP PULL-UPS
INTO…
3 MINUTES DYNAMIC MOBILITY FOR THE MID-UPPER BACK / SHOULDERS
STRENGTH
EMOM X 10 MINUTES
MIN 1 - 10 DB SHOULDER TO OVERHEAD*
MIN 2 - 5-10 STRICT PULL-UPS
*EACH SET BUILD TO WORKOUT WEIGHT. START WITH STRICT PRESS THEN PUSH PRESS AND PUSH JERK
WORKOUT
FOR TIME
1,000 METER ROW/SKI/ 20000 METER RIDE
IMMEDIATELY INTO…
5 ROUNDS
14 PULL-UPS
7 DB SHOULDER TO OVERHEAD (50/35)(35/20)
(SCORE IS TIME)
