WARM UP:
3 Rounds
10 synchro air squats
10 synchro push ups
5 synchro burpees
1 min any machine
Mobilize(Coaches choice)
SPECIFIC WARM UP: 2 sets
2 wall walks or 10 db push press
10 deadlifts
10 cal row
Workout: 25 min clock
PART 1: From 0:00-15:00
(15:00 to 25:00 is PART 2)
4 Rounds For Time:
20/15 Calorie Row
15 Deadlifts (155/105)
15 Double Dumbbell Strict Press (35/25)
*Score = Time it takes to complete the workout
T1: Modify as needed
T2: As written
T3: HSPU instead of DB Strict Press
PART 2: From 15:00-25:00
Build to A Heavy 3 Deadlifts.