Warm-up
2 ROUNDS
250/200m Row
:30 Tuck Hold + 10 Alt. Deadbugs
5/5 PVC Pass Thrus
10 Banded (or bodyweight) Good Mornings
Into ..
2 ROUNDS
250/200m Row
10 Strict Sit-Ups*
WARM-UP
3 ROUNDS
1:00 Bike (EZ-MOD)
12 Pike Shoulder Taps
10 Single DB Strict Press*
10 Up-Down + Mountain Climber**
*R2 & R3 complete DBL DB Strict Press.
WARM-UP
AMRAP X 10 MINS
1:00 BIKE
10 BOX STEP-OVERS
10 PUSH-UPS TO PIKE
INCREASE PACE EACH RND
WOD
4 SETS FOR REPS
1:00 MAX DB FLOOR PRESS