General Warm-Up
Two rounds of:
200 Meter Row or Ski
5 Inchworms To Scapular Push -Up
12 Neutral Grip Dumbbell Bench
12 Neutral Grip Dumbbell Row
A.
Dumbbell Bench Press Testing
Set 1 – 10 reps @ light weight
Set 2 – 8 reps @ medium weight
Set 3 – 6 reps @ medium to heavy weight
Sets 4-6 – 4 reps @ heavy weight (Find 4RM!)
Rest 60 seconds between sets
B.
Three rounds for time:
7 Strict Pull-Ups
40/30 Calorie Row
immediately into …
One round for time:
21 Pull-Ups
120/90 Calorie Row
Goal > 3 Rounds
*If you end in the middle of the row then score 1 rep for every 5 calories.