WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
3 INCHWORM WALKOUT + PIKE
20 BANDED PULL APARTS
20 SCAPULA PUSH-UPS FROM THE FOREARMS
INTO…
EMOM X 6 MINUTES
MIN 1 - 8 DB Z-PRESS (TEMPO)
MIN 2 - 7 I’S, 7 Y’S, 7 T’S (ALL TO BE DONE FACE DOWN ON FLOOR)
INTO..
3 MINUTES POINTS OF PERFORMANCE FOR THE PUSH PRESS
STRENGTH
PUSH PRESS
2 REPS EVERY 3 MINUTES FOR 15 MINUTES
SUPERSET W/
10 TEMPO RING ROWS
*5TH SET AMRAP IF FORM IS GOOD.
WORKOUT
5 ROUNDS FOR TIME
15 AB-MAT SIT UPS
9 BURPEES OVER THE BAR
3-6-9-12-15 (115/85)(95/65)
SHOULDER TO OVERHEAD
