A) Whiteboard Brief (0:00 – 3:00)
– Strength: We’ll start off with one set of Max Reps in the Push-ups. Denote your score. All sets of DB
Bench/Rows should be challenging. Build in DB weight in Bench Press, but use one weight for all 5 sets
of Rows.
– Finisher: Today’s work is NOT meant to be brutally difficult, but this work should challenge your core
and OH stability.
– Strength: We’ll start off with one set of Max Reps in the Push-ups. Denote your score. All sets of DB
Bench/Rows should be challenging. Build in DB weight in Bench Press, but use one weight for all 5 sets
of Rows.
– Finisher: Today’s work is NOT meant to be brutally difficult, but this work should challenge your core
and OH stability.
B) Warm Up (3:00 – 20:00)
2 Rounds w/ Light Weight
6 Yoga Push-Ups
6 Bent-over Rows w/ DBs
6 Push Presses w/ DBs
6 Push Presses w/ DBs
12 Sit-Ups
25 Banded Pull-Aparts
10 Band Pass Throughs
25 Banded Pull-Aparts
10 Band Pass Throughs
Review
– DB Bench Press, 1-Arm KB Rows, DB OH Carries, Russian Twists w. plate, DB Hammer Curls
performing 10 reps with movements, 50 ft. with carry.
C) Strength (20:00 – 40:00)
1) Push-ups: 1 x Max Reps in 60s.
Rx+:(1 x Max HSPU Any Style)
Beginner: Box Push-ups
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
D) Metcon (40:00 – 55:00)
AMRAP 10 @ consistent pace:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate (total) (35, 25)
50 Ft. OH DB Carry on Left
10 DB Hammer Curls
E) Extra Credit (55:00 – 60:00)
5 Minutes of P. Breathing