Warm-up (No Measure)
3 SETS (10:00 Cap)
10 Tempo Push-Ups (31X1)
10 Slow Single DB Sumo Stance Good Morning
10/10 Half Kneeling Shoulder Presses
10 Box Step Overs
Post-Workout Strength – Metcon (No Measure)
3 SETS FOR QUALITY
8-12 Tricep Kickbacks
8-12 Single DB Skull Crushers
Max Banded Tricep Extension
-Rest 1:00 b/t Sets-
(No Measure)
Workout – Metcon (Time)
FOR TIME
50 DB Push Press (35/20)|(20/15)
25 DB Renegade Rows
50 Box Jump Overs (20)
25 DB Renegade Rows
50 DB Push Press
(Score is Time)
Partner Workout Option – Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 DB Push Press (35/20)|(20/15)
50 DB Renegade Rows
100 Box Jump Overs (20)
50 DB Renegade Rows
100 DB Push Press
*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.
(Score is Time)
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