Warm Up
2 Rounds
6 Alt T Push Ups
20’ Bear Crawl
12 Band Pull aparts
20’ Spider Crawl
Prep:
2-3×5 Single DB Push Press/ side working up+ 5 Supinated Grip BB BO Row working up
EMOM 16 Min (4x each)
A) 10-20 Alt Handstand Shoulder Taps*
B) 5 Single DB Push Press/side AHAP
C) 8-12 Supinated Grip Bent Over Barbell Row (M:185/135/95, W:123/93/63)
D) 20 Plate Russian Twists (10/side)
Partner Met Con
5 Rounds each
5 Push Press (M:135/95/65, W:93/63/45)
6 Bar Facing Burpees
One partner holds Plank position while other completes full round of 11 reps**
*Scale Shoulder Taps to feet on Box
**Scale Plank Hold up to Front Leaning Rest on Rings
