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Jeudi 06/03/2020

WARM-UP
EMOM x 12 MINUTES*
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement
*Each round will progress in intensity and complexity. Below is a suggested progression for each movement

Round 1
1: Easy Row
2: 8/8 SA Sumo Deadlifts
3: 30 Single Unders + Samson Lunges
Round 2
1: Moderate Pace Row
2: 8/8 SA Suitcase Deadlifts
3: 30 Alternating Leg Single Unders + Groiners
Round 3
1: Mod-Hard Row
2: 8/8 Single Leg RDL
3: 30 Big Jump Single Unders + Inch Worms
Round 4
1: 30s Workout Pace Row (Hard)
2: 25’/25’ SA Suitcase Carry
3: 30 Double Unders + Bent Over Row
From here, transition into some pre workout prep including weight selection and scaling.

WORKOUT
3 SETS*
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…Double KB or DB Suitcase Carry
(AHAP)
ON 2:00 CLOCK…AMRAP of 20 Double Unders +
10 Push-Ups
-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition
immediately to the next 2:00 station once the 2:00
clock expires.
(Score is Slowest Time on Row)

FINISHER
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all
4:00. Try to go unbroken.

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