METCON WARM-UP
AMRAP x 5 MINUTES
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold
Into…
AMRAP x 5 MINUTES
10 Burpees
10 Cals Row (Build to goal pace)
10 Sit-Ups
BENCHMARK WORKOUT
«RICKY BOBBY»
EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
*Each ‘Round’ Cals increase by 3.
FINISHER
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold