WARM-UP
FOR TIME (10:00 CAP)
400m Run
10 Up-Downs
10 Push-Ups
5 Pike Push-Ups
10 Burpees
5 Burpee broad jumps
10 Ring Rows
5 Strict Pull-Ups
10 KB DL
10 Russian KB Swing
10 KB Swing
WORKOUT*
EMOM x 12 MINUTES
Min 1 – :50 Burpees to a Plate
Min 2 – :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups
-Rest 1:00 b/t EMOMs-
EMOM x 12 MINUTES
Min 1 – :50 KB Swing (53/35)|(35/26)
Min 2 – :50 Deficit Push-Ups, Pike Push-Ups, or HSPU**
*Option to wear 20# vest for entire workout
**Can be performed from a box or from the floor
(Score is Total Reps)
Goal – Find a movement from the lists that challenges you to hold or move for the entire :50. If we start to fail that movement, instead of getting frustrated, adjust the movement to a different scaling option. The next set, start back at the harder movement!