WARM-UP
2 ROUNDS
400M ROW/SKI 800M RIDE*
10 SINGLE ARM DB STRICT PRESS + :30 SINGLE ARM OVERHEAD HOLD(R)
5 SCAP PULL-UPS + 5 KIP SWINGS
10 SINGLE ARM DB STRICT PRESS + :30 SINGLE ARM OVERHEAD HOLD (L)
10 BANDED LAT PULL-DOWNS
*DECREASE THE METERS IN THE 2ND ROUND TO 200/400M.
STRENGTH
5X3 @ 80% OF 5 REP HEAVY
PUSH PRESS
WORKOUT
EVERY 4:00 X 4 SETS
10 TOES TO BAR
400M ROW/SKI/800M RIDE
10 PUSH PRESS (115/75)(75/55)
-REST THE REMAINING TIME-
(SCORE IS SLOWEST SET)
