12-05-20
WARM-UP
2:00 Cardio
into…
AMRAP 3
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
STRENGTH
EMOM 16
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)
MIN 4 – :50 Deadbugs
WORKOUT
3 SETS
1:00 – Up-Downs
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)
1:00 – Rest
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans