3.18.20

A. Warm Up

EMOM x 12-15 minutes

1st – 50 seconds Row

2nd – 30 seconds Flutter Kicks


3rd – (1 Devil Press + 1 Dumbbell Thruster + 1 Dumbbell Push Press) x 3-4 complexes

*Choose to go 4 or 5 rounds based on how your body is feeling


*Build your pace on the rower every set

B. Strength

3-4 sets of the following superset

6 Close Grip Bench Press

Tempo @ 20X1

6/arm Alternating Dumbbell Bent Over Row

Tempo @ 20X0

C. Conditioning

3-4 rounds for time of:

10/8 Cal Row Damper 10


8 Hang Cleans 95#/65#


6 Hand release push ups


4 Strict Shoulder Press 95#/65#


4 Strict Pull Ups

Coaches challenge

10/8 Calorie Row Damper @ 10


8 Dual KB Clean 53/35


2 Bar Muscle Ups


4 Strict Handstand Push Ups


1 Legless Rope Climbs 15′

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