Tuesday
Warm-up
Warm-up
2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*
Into…
2 ROUNDS
1:00 Row**
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee***
10 Scap Pull-Ups
*:03 Descend into squat and explode to stand
**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke
***Jump back to a High Plank and pause to perform a Strict Push-Up
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes. Don’t be afraid to scale.
Post-Workout Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
