Warm Up:
6 Minute EMOM of:
Minute 1=:45 Seconds Row (@80-90% Sustainable Pace)
Minute 2=4 Each Single Leg RDL + 4 Each Upright Rows (HBD)/
Minute 3=:45 Seconds Row (@85% Not Sustainable Pace)
Minute 4=8 Single Leg RDL + 8 Strict Shoulder Presses/
Minute 5=:45 Seconds Row (@90% Hard Pace Not Sustainable)
Minute 6=8 Sets of: 1+2= 1 muscle clean + 2 Shoulder Press)
Minute 1=:45 Seconds Row (@80-90% Sustainable Pace)
Minute 2=4 Each Single Leg RDL + 4 Each Upright Rows (HBD)/
Minute 3=:45 Seconds Row (@85% Not Sustainable Pace)
Minute 4=8 Single Leg RDL + 8 Strict Shoulder Presses/
Minute 5=:45 Seconds Row (@90% Hard Pace Not Sustainable)
Minute 6=8 Sets of: 1+2= 1 muscle clean + 2 Shoulder Press)
Adhere to pacing, use a weight that is heavy but doable; Rest remainder of each minute for Row rounds and as needed for weighted movements + 60-90 Seconds before B
+
3 RFQ of:
:20 Seconds Plank Hold
10 Honest Push Ups
5 Pike Push Ups
:20 Seconds Plank Hold
10 Honest Push Ups
5 Pike Push Ups
@ Easy pace with smooth controlled tempos; rest 60-90 Seconds after each round
Push Press:
(5/5/5/5)
+
C1: 2 Rounds of:
120/150M Row (5/3)/
5 Push Press (C2 Weight)
120/150M Row (5/3)/
5 Push Press (C2 Weight)
Build Intensity each round with roun 2 @ C2 Pace; Rest 45-60 Seconds between rounds and 90 Seconds before C2
Metcon:
4 RFT of:
400/500M Row (5/3)
15 Push Press (95/135#)
