WARM UP
2:00 Row Into...
AMRAP x 6 MINUTES
3 Push up to Pike*
6/6 DB Deadlift
6 DB Front Squat
6/6 DB OH Press
*Pause :02 at the top of the pike.
SKILL
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold
Min 2 - :45 EZ Pace Row
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
300/200m Row or 25/20 cal bike
:30 Double DB OH Hold
20 Alt. DB Snatch (22.5/15kg)
(Score is Rounds + Reps)