-Warm Up-
2 sets
20 arm circles forward
20 arm circles backward
:30 door way stretch (L/R)
Into..
AmRaP 8
20 shoulder taps
5 push up to pike
:20 pike hold
7/5 cal row
20 mtn climbers
5/5/ single arm rows in plank position
-Skill/Strength-
HsPu Push Up practice and warm up
-WOD-
“DOUBLE AMRAP”
AMRAP 8
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
-Rest 2:00-
AMRAP 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
