Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
10 Band Pull-Aparts
10 Air Squats
10 Hanging Knee Raises
Strength
Push Press
Every 1:30 Minutes:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps
Bent Over Rows
EMOM x 4 Rounds x 8 Reps
WOD
For Time
COMPETITIVE
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
PERFORMANCE
60 Cal Row
60 Sit-Ups
40 Cal Row
40 Sit-Ups
20 Cal Row
20 Sit-Ups
LIFESTYLE
40 Cal Row
40 Sit-Ups
30 Cal Row
30 Sit-Ups
10 Cal Row
10 Sit-Ups