Monday
Warm-up
Warm-up
1 ROUND
10 Scap Push-Ups
10 Alt. Bird/ Dogs
8/8 Shoulder Rolls Forward/ Backward
5 KB Jefferson Curls
10 Scap Push-Ups
10 Alt. Bird/ Dogs
8/8 Shoulder Rolls Forward/ Backward
5 KB Jefferson Curls
Into…
AMRAP x 5 MINUTES
5 Push-Up to Pike
10 KB Deadlifts
10/8 Cal Row
Workout
“SHARKS AND MINNOWS” (Time)
FOR TIME
200/175 Cal Row*
200/175 Cal Row*
*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).
(Score is Time)
KG KB: (32/24)|(24/16)
NOTE: New Benchmark
Finisher
Metcon
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Crush Grip Curls
MOVT 2 – Alt. DB Heel Taps
MOVT 1 – Single DB Crush Grip Curls
MOVT 2 – Alt. DB Heel Taps
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
