Thursday
Warm-up
Warm-up
EMOM x 9 MINUTES
MIN 1 – :45 Bodyweight Good Mornings*
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single DB Bent Over Row
MIN 1 – :45 Bodyweight Good Mornings*
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single DB Bent Over Row
*Add Single DB for 2nd + 3rd rounds.
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Finisher
Metcon (Time)
FOR TIME
100 Single DB Glute Bridges*
100 Single DB Glute Bridges*
*DB rests on the hips.
(Score is Time)
