WARM-UP
EMOM X 8 MINUTES (:40 ON / :20 OFF)
MIN 1 - SCAP PUSH-UPS + ALT SHOULDER TAPS
MIN 2 - SLOW STEP-UPS*
MIN 3 - SEATED DB ALT ARNOLD PRESS
MIN 4 - QUAD HEEL TAPS**
*INCREASE HEIGHT ON SECOND ROUND
**SIMILAR TO A BIRD DOG POSITION. BOTH KNEES OFF THE GROUND HOLDING A TABLETOP PLANK. OPPOSITE HAND AND FOOT MAKE CONTACT SIMILAR TO SHOULDER TAPS.
STRENGTH
EMOM X 12 MINUTES
MIN 1 - 5-7 STRICT HANDSTAND PUSH-UP
MIN 2 - :40 MIXED GRIP KB/DB HOLD
MIN 3 - EZ CARDIO
WORKOUT
2 SETS
AMRAP X 8 MINUTES
2-4-6 AND SO ON…
HANDSTAND PUSH-UPS
TALL ALT. BOX STEP UPS
DB FRONT SQUATS (50/35)
-REST 2:00 B/T SETS-
*RESET AT THE BEGINNING OF THE 2ND AMRAP
**GOAL FOR STEP-UP IS HIGHER THAN 90 DEGREES ON THE LEADING LEG.
