Saturday
Warm-up
Warm-up
1 ROUND
:30 Row (Legs Only)
20 Shoulder Taps
10 Scap Pull-Ups
10 Scap Push-Ups
:30 Row (Legs Only)
20 Shoulder Taps
10 Scap Pull-Ups
10 Scap Push-Ups
Into…
2-3 ROUNDS
:30 Row (EZ → Mod → Hard)
8/8 Half Kneeling Arnold Press
8/8 Single Leg, Single Arm Bent over Row
8/8 Single Leg RDL
Workout
Metcon (AMRAP – Reps)
1.) EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max DB Floor Press (50/35)|(35/20)
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max DB Floor Press (50/35)|(35/20)
-Rest 1:00 b/t Part 1 & Part 2-
2.) EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Ring Rows
(Score is Total Reps of Floor Press & Ring Rows)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon
3 SETS
12 DB Lateral Raises
10 DB Bent Over Reverse Flyes
8 DB Front Raises
12 DB Lateral Raises
10 DB Bent Over Reverse Flyes
8 DB Front Raises
-Rest As Needed b/t Sets-
(No Measure)
