Sunday

Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK
500/400m Row (EZ)

Immediately Into…

3 SETS
10 PVC Pass Throughs
5/5 PVC Around the World
10 Tempo PVC Overhead Squats (30X1)
5 PVC Sotts Press

Immediately Into…

Max Row In Time Remaining

Strength
Overhead Squat (5-5-5-5)
5-5-5-5

(Score is Weight)

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – 8 Overhead Squat (Athlete Choice)
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Static Hold (Athlete Choice)*

*Static Hold Choices…
Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.

(Score is Weight)