WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 8 Shoulder Tap Up/Down + 10

Lateral hops (over rower optional)

MIN 3 – :10 Hollow Hold + 10 Hollow

Rocks

MIN 4 – 10 Scap Push up + 5 Push Up

*option to call out stroke rates (between 22-28) during the :45 for extra practice and fun!

WORKOUT (ALL)

EMOM × 20 MINUTES

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Up-Downs Over Row

MIN 3 – :50 Max Sit-Ups

MIN 4 – Rest

(Score is Total Reps)

POST WORKOUT STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a^ Moderate-Heavy 5-Rep

Bench Press Bench Press for load:

#1: 5 reps