WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
1:00 ROW, RIDE, SKI, RUN
6/6 DB ARNOLD PRESS
6/6 SINGLE DB FRONT RACK REVERSE LUNGES
EXTENDED WARM-UP
2-3 SETS FOR QUALITY
150 METER ROW
5 STRICT HSPU’S
10/10 BODY WEIGHT SPLIT SQUATS
-REST 1:00 B/T SETS-
*SCALING OPTIONS FOR HSPU’S
PIKE PUSH-UPS FROM FLOOR OR FROM BOX
WORKOUT
5 ROUNDS FOR TIME
500/400M ROW
10 HSPU’S
10 DB FR REVERSE LUNGES(50/35)(35/20)
*SCALING OPTION FOR HSPU’S DB Z-PRESS
(SCORE IS TIME)