WARM-UP
3 Rounds
:30 Bike @ EZ Pace
7 Inchworms + Shoulder Tap *
7/7 DB Deadlift
7 Tuck Ups
Into….
2 Rounds
:15 Bike @ Mod Pace
7 Scap Push-Ups
7 Up-Downs
*Inchworm + Tap (R) + Tap (L) = 1 rep
STRENGTH
EMOM 12*
MIN 1 – :40 Shoot Throughs
MIN 2 – :40 Slow Deficit Push-Ups
MIN 3 – :40 Cal Bike (EZ Pace)
*For all movements use parallettes, set of DB’s on top of a short stack of plates, or use boxes.
WOD
FOR TIME
21-15-9*
Cal Bike**
Toes to Bar
DB Burpee (50/35)|(35/20)
*Complete 20 Ring Rows after each full Round.
**Alt. Cals: 18-12-8.
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