EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
WORKOUT
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B
Pull-Ups
COOLDOWN FOR RECOVERY
1:00 Forearm Stretch
Foam roll Lats
MOVEMENT ADJUSTMENTS…
Renegade Rows – These can be scaled to completing from the knees or brought to a bench for Single Arm DB Bench Supported Row.
Hollow Hold – Scale to Dead Bug.
Strict Pull Ups or C2B – Scale these by using a band. For athletes that have Strict Pull Ups and want to go for an extra challenge, utilize the band for Strict Chest to Bar Pull Ups.
Hand Release Push Ups – Perform from the knees or on a low box/bar.
Cal Bike – Row or Ski 15 Cal / Run 200m. This effort should take 1:00-1:15 and be repeatable.