Warm Up
Row 250 Meters
followed by …
Two sets of:
Scap Push-Ups x 10 reps
Hover Push-Ups x 10 reps
Single-Unders x 30 seconds
V-Ups x 30 seconds
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Bench Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds
B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises