WARM UP
3-4 SETS (8:00 CAP)
6 Inch Worm + Push-Up
8/8 DB Arnold Press
10/10 DB Bent Over Row
12 Plank to Pike
STRENGTH
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod- Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o failure...no more than 4-6.
(Score is Weight)
WORKOUT
FOR TIME
75 DB Renegade Rows (22.5/15kg)*
*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.
(Score is Time)