WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 9 MINUTES
MIN 1 - :45 BODYWEIGHT GOOD MORNINGS*
MIN 2 - :45 PUSH-UP TO PIKE
MIN 3 - SINGLE DB BENT OVER ROW
*ADD SINGLE DB FOR 2ND + 3RD ROUNDS
WORKOUT
FOR TIME
2K ROW (12:00 TIME CAP)
-REST 3:00-
THEN…
3 SETS FOR QUALITY
10 DB FLOOR PRESS (50/35)(35/20)
8 STRICT PULL-UPS
:30 PLANK ON LOW RINGS*
-REST 2:00 B/T SETS
*RINGS ARE SET 1 INCH FROM GROUND
** START HALF THE CLASS ON THE ROWER AND HALF THE CLASS ON THE ACCESSORY WORK.
FINISHER
100 SINGLE DB GLUTE BRIDGES*
*DB RESTS ON THE HIPS