WARM-UP
200 METER RUN
INTO…
AMRAP X 4 MINUTES
10 BANDED PULL-APARTS
6 SCAP PULL-UPS
6 SCAP PUSH-UPS
6 BOOTSTRAPPERS
INTO…
3-5 MINMUTES DYNAMIC MOBILITY FOR UPPER BACK SHOULDERS
WORKOUT SPECIFIC WARM-UP
EMOM X 9 MINUTES
MIN 1 - :30 HARD ROW
MIN 2 - 10 PUSH-UP TO PIKE
MIN 3 - 10 ALT LUNGES WITH ROTATION
WORKOUT
TEAMS OF 2
AMRAP MX 24 MINUTES
100/80 CAL ROW
75 AIR SQUATS
50 PUSH-UPS
25 PULL-UPS
*P1 WORKS WHILE P2 RESTS. ATHLETES MUST BREAK UP REPS EVENLY.
(SCORE IS ROUNDS + REPS)
