Workout of the Day

4 SETS ON A 12:00 RUNNING CLOCK…
12 Incline DB Bench Press*
8/8 SA Supported DB Bent Over Row

*Use a WB or bench.

-Rest As Needed b/t Sets-

(Score is Weight)

Movements:

Bench Press | Row | Run

EVERY 2:00 x 6 SETS
250m/200 Row*
Max Burpees with time remaining…

-Rest 1:00 b/t Sets-

*Row should not exceed 1:15.

(Score is Lowest Set of Burpees)

Movements:

Burpee | Row

At Home

VIDEO: https://vimeo.com/582514249/824b2a906f

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Movements:

Kettlebell Swing | Sit-up

4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Thruster

EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

Movements:

Deadlift | Kettlebell Swing | Run | Sumo Deadlift

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)