STRENGHT & CONDITIONING
WARM-UP
1:00 Row (Easy Effort)
Into…
2 ROUNDS
10 Moose Antlers
5 Push-Ups to Pike
:20 Front Rack Hold
10 Elbow Punches
Into…
1:00 Row (Moderate Effort)
Into…
2 ROUNDS
10 Alt. Bird Dogs
:20 Empty BB Overhead Hold
5 Empty BB Strict Press
STRENGTH
4×3 @ 85-90%
Push Press*
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – Max Distance Row
MIN 3 – 12 Push Press
MIN 4 – 1:00 Front Rack Hold
MIN 5 – Rest