WARM-UP
AMRAP x 4 MINUTES
:30 Bike (increase pace every round)
6 Scap Push-Ups
6 Alt. Box Step-Overs
2 ROUNDS
4 Bodyweight Renegade Rows*
6 DB Floor Press
8 Box Jump Overs
*Push-Up + Right Hand Row + Left Hand Row; 2nd Round switch to DB Renegade Rows.
SKILL
1ROUND of reverse Tabata pull ups.
STRENGTH
2×3 (11X1)
2×3 (11X1)
1×3 (10X1)
Tempo Bench Press*
*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+
WORKOUT
AMRAP x 14 MINUTES
15/12 Cal Bike
10 Renegade Rows (35/20)|(20/15)
20 Box Jump Overs (24/20)
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