Warm Up
2 Sets
20 Arm Circles Forward- 20 Arm Circles Back -:30 Doorway Stretch (L/R)
Amrap x 8 Minutes
20 Shoulder Taps -5 Push Up to Pike- :20 Pike Hold -7/5 Cal Row -20 Mountain Climbers -5/5 Single Arm Bent Over Row–Rows in the top of the Push Up
Workout
«DOUBLE AMRAP»
Amrap x 8 Minutes
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
Rest 2:00
Amrap x 8 Minutes
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
End Of The Workout
FOR RECOVERY
1:00 Child’s Pose -1:00 Saddle + Arm Cross (R) -1:00 Saddle + Arm Cross (L)- 1:00 Child’s Pose