WARM-UP
ON A 5:00 RUNNING CLOCK…
30 BANDED PULL-APARTS
20 BANDED OVERHEAD PRESS
20 BANDED FACE PULLS
10 PUSH-UPS TO PIKE
10 PERFECT RENEGADE ROWS (LIGHT)
HOLLOW HOLD IN REMAINING TIME…
WORKOUT
3 SETS*
AMRAP X 3 MINUTES
3 STRICT PULL-UPS
3 STRICT HSPU’S
-REST 1:00
AMRAP X 3 MINUTES
MAX RENEGADE ROWS (ATHLETE CHOICE WITH DB’S)
-REST 2:00 B/T SETS
*EACH SET IS 6:00 OF WORK PLUS 1:00 REST. REST 2:00 B/T EACH OF THE 3 SETS.
HSPU OPTION 1 - PIKE PUSH-UPS
HSPU OPTION 2 - SEATED DB PRESS
FINISHER
3 SETS FOR QUALITY*
1:00 DOUBLE DB SEATED FRONT RACK HOLD
30 RUSSIAN TWISTS
*IMMEDIATELY AFTER THE FRONT RACK HOLD BEGIN THE RUSSIAN TWISTS.