WARM-UP
2:00 Cardio Choice
EMOM x 1 MINUTE
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees
STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-
WORKOUT
AMRAP x 6 MINUTES
4 DB Push Pressice
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 Ground to Overhead