Prep:
3min Easy Row
+
Joint Mobility
Fitness
A. EMOM10
1-4 UB sHSPU
Aim for sets you can maintain the whole time. NO Kipping.
B. 4 Sets:
6 DB Push Press (pause 2 sec in dip)
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec
C. For Time:
500m Row
5 Devil Press 50/35 /hand
10 Burpees over DBs
15 Box Jump Step Down 24/20
75 DU
15 Box Jump Step Down 24/20
10 Burpees over DBs
5 Devil Press 50/35 /hand
500m Row
Time Cap = 10min
Essentials
A. EMOM10
4 Strict DB Press 20X2
Pick tough weights across
B. 4 Sets:
6 DB Push Press (pause 2 sec in dip)
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec
C. For Time:
500m Row
5 Devil Press 35/20 /hand
10 Burpees over DBs
15 Box Jump Step Down
75 Single Unders
15 Box Jump Step Down
10 Burpees over DBs
5 Devil Press 35/20 /hand
500m Row
Time Cap = 10min
Pick challenging hieights on box