Workout of the Day

EMOM x 20 MINUTES
MIN 1 – 18/14 Cal Row
MIN 2 – 20 Plate Ground to Overhead (30/20)|(20/10)
MIN 3 – 10-15 Supinated Barbell Bent Over Rows (Athlete Choice)
MIN 4 – :50 Static Hold

*Static Hold Options:
Plank Hold
Hollow Hold
HS Hold
Active Hang

(Score is Slowest Row)

KG SB: (15/10)|(10/5)

Movements:

Row

3 SETS
15 Slow Arm Haulers*
15 Empty Barbell Upright Rows
7-10 Rower Pike-Ups

-Rest As Needed b/t Sets-

*Change plates optional.

(No Measure)

Movements:

Row

At Home

VIDEO: https://vimeo.com/582515399/9590030a9b

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
20 Jumping Jacks + Max Bodyweight Goodmornings

(No Measure)

Movements:

Good Morning

AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats

(Score is Weight)

Movements:

Clean | Dumbbell Hang Power Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Jerk

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders

(Score is Reps)

Movements:

Clean | Dumbbell Hang Clean | Jump Rope (Double Unders)

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)

MOBILITY VIDEO: