9 EMOM
-200m Row
-100ft Med-Ball overhead carry
-12 Ab-mat Sit ups
Every 1:15 minutes:
Set 1- 5 Press @ 45% Press
Set 2- 5 Press @ 50% Press
Set 3- 3 Press @ 55% Press
Set 4- 3 Press @ 60% Press
Set 5- 3 Press @ 60% Press
Then…
3 Super Sets
8 Reverse Snow Angels 5/2.5 lb plates
1 min Plank Hold
8 Reverse Snow Angels 5/2.5 lb plates
Rest 1 min between sets
*Super Set = Go unbroken for all movements, no resting between reps or movements.
For Time:
1-2-4
Shuttle Runs (25 ft)
*4 Dumbbell Push Press 50/35 lbs after each round
Follow by…
6-8-10
Shuttle Runs (25 ft)
*8 Dumbbell Push Press 50/35 lbs after each round
Follow by…
12-14-16
Shuttle Runs (25 ft)
*12 Dumbbell Push Press 50/35 lbs after each round
Follow by…
100ft Front rack walking lunges 50/35 lbs
3 Sets
10 Dumbbell Rows
10 Dumbbell Shrugs
Each 25 ft = 1 rep; down and back = 2 reps