WARM-UP
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
Into…
3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**
*Increasing pace on the Row each round (EZ -> Mod -> Hard)
**Start on a lower box, increase height after 1st round
WORKOUT
EMOM x 24 MINUTES
Min 1 – 250/200m Row
Min 2 – :50 Box Dip
Min 3 – :50 Burpee Box Climb Over (30/24)*
*Both feet need to come to the top of the box before getting to the opposite side
(No Measure)
Goal – Can you hold onto your pace for all 8 sets in this EMOM?! Newer movement with the Burpee Box Climb Overs, which allow you to hold onto your pace and catch your breath before hitting the row hard!