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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