WARM-UP
AMRAP X 4 MINUTES
8 DBL DB DEADLIFT + BENT OVER ROW
8 ALT. DB ARNOLD PRESS
:20 DBL DB FARMER HOLD
8 ALT. SINGLE LEG RDL’S
INTO…
AMRAP X 4 MINUTES
8 SCAPULA PULL-UPS
8 SLOW STRICT KNEE RAISES
8 DBL DB PUSH PRESS
8 DBL DB SEESAW ROWS
WORKOUT
4 SETS
ON A 5:30 RUNNING CLOCK
10 NO PUSH-UP RENEGADE ROWS(50/35)(35/20)
15 DB PUSH PRESS
50M DB FARMERS CARRY
2 -4 ROPE CLIMBS
-REST REMAINDER OF TIME-
(SCORE IS SLOWEST ROUND)
FINISHER
6 SETS
:30 MAX V-UPS
:30 TALL PLANK HOLD
