WARM-UP
3 SETS
10/10 Moose Antlers
10 Supermans
10 Scap Push-Ups
Into…
4 SETS (:20 ON/ :10 OFF)
MOVT 1 – Row*
MOVT 2 – Push-Up**
*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)
**After 2 sets, switch to Push-Up to Pike
STRENGTH
8-8-6-6-4-4*
Floor Press
*Build from Light-Moderate to Moderate-Heavy
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (50/35)|(35/20) in Time Remaining…
(Score is Reps)
KG DB: (22.5/15)|(15/9)
FINISHER
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB
Goal* – Build to a heavy 4 reps in the Floor Press, and hold onto the DBs for as long as you can in the DB Floor Press.