A. WARMUP
1 Minute Easy Row
1 Minute Alternating Bird Dogs
45 Seconds Moderate Row
45 Seconds Plank Shoulder Taps
30 Seconds Faster Row
30 Seconds Down Dog
15 Band Dead Bug Hold
15 Band Dead Bug
https://www.youtube.com/watch?v=eufYDHUtSccScoring: Not Scored
B. Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored
C. Strict Press
On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1Scoring: Not Scored
D. "Three For Five"
On the 3:00 x 5 Rounds:
10 Strict Press
30 AbMat Sit-ups
Max Calorie Row or Bike
***Please pick the weight that you can control
RX: 95/65Scoring: Not Scored