Saturday
Warm-up
Warm-up
AMRAP x 4 MINUTES
10/8 Cal Row (EZ-Mod Pace)
8 Box Step Ups
6/6 Push-Up Plank Shoulder Taps
10/8 Cal Row (EZ-Mod Pace)
8 Box Step Ups
6/6 Push-Up Plank Shoulder Taps
into…
AMRAP x 4 MINUTES
10/8 Cal Row (Mod- Fast Pace)
8 Box Jumps
6/6 SA DB Bent Over Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
7 Box Jumps (30/24)|(24/20)
14 No Push-Up Renegade Row (Athlete Choice)*
21/18 Cal Row
7 Box Jumps (30/24)|(24/20)
14 No Push-Up Renegade Row (Athlete Choice)*
21/18 Cal Row
*L+R = 1 Rep
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon (Weight)
3 SETS
25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)
1:00 Single DB Weighted Hollow Hold
25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)
1:00 Single DB Weighted Hollow Hold
-Rest 1:00 b/t Sets-
*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.
(Score is Weight)
