A. Bodyweight Warm Up
Bodyweight Warm Up
Air Squats, Crab Bridge, InchWorm, Push UpScoring: Not Scored
B. Barbell Warm Up
Barbell Warm Up
Deadlift, Hang Power Clean, Shoulder Press, ThrusterScoring: Not Scored
C. Mobility – Shoulder
Mobility – Shoulder
ShoulderScoring: Not Scored
D. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift
6 sets, starting a set every 2:30, of:
D1. 2-4 Push Presses @ 75-85%D2. 4-6 Dumbbell Single Leg Romanian Deadlifts
E. 7 minute AMRAP of Push Presses, Front Squats, and Supinated Ring Rows
As Many Rounds and Reps as possible in 7 minutes:
– 10 Push Presses
– 8 Front Squats
– 6 Supinated Ring Rows
F. Warm Down – Plank & Row
Warm Down – Plank & Row
3 rounds
60s Plank
120s RowScoring: Not Scored