Friday, 10/29

Warm Up

3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Hanging Scap Retractions
6 Squat to Bootstrappers

Prep (6 Minutes)
2x:30 Row+ 5 DB Bench Press+ 5 Strict Hanging Knee Raises
1x:30 Row+5 DB Bench Press+ 5 Strict Knee to Elbow

EMOM 24 Minutes (8 Rounds each)

A) Row 12/8 Cals
B) 5-8 Strict Knees to Elbows
B) 5-8 DB Bench Press

Met Con

2 Rounds
In 3 Minutes
500 M Row
Max Push Ups in remaining time
Rest 3 minutes
Score by Combined Row times minus :01per Push Up completed (ex 1:45+ 25 Push Ups, 1:50+18 Push ups is 3:35-:43=2:52 final score)