Warm-Up
A) EMOMx12 minutes, alternating:
a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings
B) 2 Rounds:
15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl
Gymnastic Work
EMOMx12 minutes
Minute 1:
X Pulling
Minute 2:
X Pushing
Pick 1 Pulling and 1 Pushing movement that is best for you:
Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows
Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press
Workout
6 Min AMRAP:
3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row
– Rest 2 Minutes
3 Min AMRAP:
3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row
Workout Tip
Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.
Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.
Row: you should be able to complete this station in 60 seconds or less, scale as needed.