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′