WARM-UP
1 ROUND
5 Inchworm to Push Up
5/5 Moose Antlers
5/5 Half Kneeling A Frame Stretch
5 Tempo Push Ups
5Boot Strappers
2:00 Row*
Into…
2-3 ROUNDS
8 Strict Press
8 Bent Over Row
200M Row
*Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m.
STRENGTH (ALL) — 5-4-3 | 5-4-3 Strict Press
Shoulder Press for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 5 reps
#5: 4 reps
#6: 3 reps
WORKOUT (PERFORMANCE)
FOR TIME
1250/1000m Row
30 Shoulder to Overhead (155/105)
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
1000/800m Row
30 Shoulder to Overhead (115/75)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
4/4 Overhead Split Squats*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) EMOM x 15 MINUTES*
3 Chest to Bars
*Use band if needed.