EXTENDED WARM-UP
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
Goal – Get some more reps of strict pulling / pushing in the extended warm-up (rigid and controlled movement!). In the workout, find goal numbers in the task priority portions that get you :45 of work. In the time priority portions, set goals based on your first round and see if you can hold on…don’t let those become “rest stations”.