WARM-UP
AMRAP X 4:00
5 INCH WORM WALK-OUTS
10 BANDED PULL-APARTS
10 PUSH-UPS W/ ROTATION
INTO…
2 ROUNDS
10 DB FLOOR PRESS (LIGHT/MODERATE)
10 DB BENT OVER ROWS
STRENGTH
3X5 BENCH PRESS (BUILD TO A 5REP HEAVY FOR THE DAY).
WORKOUT
5 ROUNDS FOR TIME*
PARTNER WORKOUT
500/400 METER ROW
15 BARBELL BENCH PRESS (115/80)(95/65)
(SCORE IS TIME)
*1 ROUND = ONCE ATHLETE ONE AND ATHLETE TWO COMPLETES A ROUND EACH. PARTNER 2 STARTS THERE ROW ONCE PARTNER ONE COMPLETES THERE ROW. EACH ROUND SHOULD TAKE NO MORE THAN 4:00 PER ATHLETE.
