STRENGHT & CONDITIONING
WARM-UP
EMOM x 5 MINUTES
MIN 1 – :30 Row – ARMS ONLY
MIN 2 – :30 Row – LEGS ONLY
MIN 3 – :45 Row – 20-25 S/M
MIN 4 – :45 Row – 25-30 S/M
MIN 5 – :45 Row – 30+ S/M
Into…
AMRAP x 5 MINUTES
10 Single DB Front Raises
5 Hollow Rocks
5 Supermans
:20 Active Bar Hang
STRENGTH
3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Bench Pullovers
-Rest as Needed b/t Sets-
*1 Rep = :01 Pause in Hollow Position +
:01 Pause in Arch Position.
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 & 3 – Max Cal Row