Workout of the Day

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

4 Rounds for Quality
A) 5/5 SL RDL (w/ Barbell)
B) 8/8 SA DB row
C) 5 barbell roll outs

A – single leg RDL w/ barbell
B – single arm dumbbell row (body supported on bench)
C – barbell roll outs (use mat for knees)
**Record heaviest weight for RDL and for Rows (2 scores)

At Home

VIDEO : https://vimeo.com/577041886/538aa2a626

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows

(No Measure)

Movements:

Deadlift | Dumbbell Deadlift | Row

4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Movements:

Row | Shoulder Press (Strict)

EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean

(Score is Weight)

MOBILITY VIDEO :
https://vimeo.com/508141685/179702e56a

Movements:

Clean | Dumbbell Press | Hang Power Clean | Power Clean | Power Clean and Push Jerk