WARM-UP
3 SETS
20 Crossbody Mountain Climbers
12 Scap Push-ups on Elbows
12 Alt Quad Heel Taps
12 Alt. Moose Antlers/Arm
STRENGTH
EVERY 2:30 x 4 SETS*
10 DB Front Raises
10 DB Upright Rows
10 DB Bent Arm Lateral Raises
*Start with light DB’s and incrementally build if able. Using different DB weights for different movements is ok.
WOD
EMOM 16
MIN 1 – 12-16 Ring Rows*
MIN 2 – 12-16 Floor Press (Athlete Choice)**
MIN 3 – 16-20 DB Slides
MIN 4 – :50 Max Up-Downs
*Option for Feet Elevated Ring Rows.
**Keep weight Moderate.
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