STRENGHT & CONDITIONING
WARM-UP
EMOM x 8 MINUTES (:40 ON/:20 OFF)
MIN 1 – Knee/Standard Push-Ups
MIN 2 – Row (Moderate Pace)
MIN 3 – Ring Rows
MIN 4 – Row (Moderate Pace)
MIN 5 – Deficit Push-Ups (w/ Light DBs)
MIN 6 – Row (Aggressive Pace)
MIN 7 – No Push-Up Renegade Row (w/
Light DBs)
MIN 8 – Bike (Aggressive Pace)
WORKOUT
ON A 3:00 RUNNING CLOCK…
30 Push-Ups
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Ring Rows / Pull Ups
Max Cal Bike in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 DB Deficit Push-Ups
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Alt. No-Push-Up Renegade Row
Max Cal Bike in Time Remaining
FINISHER
3 SETS
20 Alt. DB Curls
15-20 Close Grip Incline DB Bench Press*