Sunday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
30 Banded Pull-Aparts
20 Banded Overhead Press
20 Banded Face Pulls
10 Push-Up to Pike
10 Perfect Renegade Rows (Light)
30 Banded Pull-Aparts
20 Banded Overhead Press
20 Banded Face Pulls
10 Push-Up to Pike
10 Perfect Renegade Rows (Light)
Hollow Hold in Time Remaining…
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS*
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Strict HSPU
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Strict HSPU
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Rows (Athlete Choice)
-Rest 2:00 b/t Sets-
*Each Set is 6:00 of Work Plus 1:00 Rest. Rest 2:00 b/t each of the 3 Sets.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU OPTION 2: Seated DB Strict Press
Finisher
Metcon
3 SETS FOR QUALITY*
1:00 Double DB Seated Front Rack Hold
30 Russian Twists (Weight Optional)
1:00 Double DB Seated Front Rack Hold
30 Russian Twists (Weight Optional)
-Rest as needed b/t Sets-
*Immediately after the Front Rack Hold begin Russian Twists.
(No Measure)
