A) 2 Rounds:
12 Calorie Row
B) 2 Rounds:
16 Push Press, with an empty bar
16 Ring Rows
Superset A and B then rest 3 minutes
Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.
12 Minutes AMRAP:
10 Bench Press
5 High Box Jumps
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.
Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.