WARM-UP
AMRAP x 10 MINUTES
:30 Bike (65-70% Effort)
5/5 Single Arm Ring Rows
5/5 Single Arm Arnold Press
10/10 Single DB Suitcase Romanian Deadlifts
WORKOUT
4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings
-Rest as needed b/t Sets-
*Athlete Choice for weight. Heavy for the Rows and PP. Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.
(No Measure)
FINISHER
FOR TIME
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.
(Score is Total Cals)
e Goal* – Choose a challenging weight for the Pendlay Row and Push Press, keeping Push Press unbroken each set.