WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 6 MINUTES
:20/:20 SA ELBOW PLANK
15 SINGLE DB BENT OVER ROWS
15 SINGLE DB FLOOR PRESS
10 TUCK-UPS
5 SCAP PULL-UPS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR ROPE CLIMBS
WORKOUT
3 ROUNDS FOR QUALITY
2:00 CARDIO CHOICE
20 DB FLOOR PRESS
2 ROPE CLIMB*
1:00 CARDIO CHOICE
12/12 SINGLE ARM SUPPORTED DB ROWS
2 ROPE CLIMBS
:30/:30 SIDE PLANK
*OPTION FOR LEGLESS ROPE CLIMBS
COOLDOWN
3 SETS FOR QUALITY
15 BARBELL CURLS
15 SINGLE DB SKULL CRUSHERS
15 PUSH-UPS
AB CHALLENGE
2 MINS AMRAP
10 LEG RAISES W/ REVERSE CRUNCH
20 BICYCLES
