WARM-UP
2 Sets
6 Push-Up to Pike
6/6 Moose Antlers
6 Cat Cows
6/6 Alt. Groiners
2 Sets
6/6 DB Arnold Press
6/6 DB Crossbody Deadlifts
6/6 SA DB Bent Over Row
6/6 SA DB Upright Rows
2 Sets
6 Slam Ball Cossack Squats
6 Slam Ball Hang to Overhead
6 Slam Ball Lunges
6 Slam Ball Glute Bridges
WORKOUT
AMRAP x 4 MINUTES
6 DB Deadlifts (50/35/20)
8 Slam Balls (20/15/10)
8 Alt. Lunges
-Rest 2:00-
AMRAP x 6 MINUTES
6 DB ‘No Push-Up’ Renegade Rows*
8 Slam Balls
10 Burpees
-Rest 2:00-
AMRAP x 8 MINUTES
6 DB Up-Downs
8 Slam Balls
12/10 Cal Row
*1 Rep = Row L / Row R
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
400m Nasal Breathing Only Recovery Walk
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
(No Measure)