26/09 – Push Pull 2.0

WARM-UP

Banded Shoulders

into

8:00 AMRAP

45-second Row
5 Inchworm
3 Pike Push Ups

WORKOUT PREP

2 sets:

2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row

WORKOUT – Push Pull 2.0

Freedom (RX’d)

45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups

Time cap: 15 Minutes

MAYHEM MINI-PUMP – Back and Biceps

3 Rounds

10 Strict Pull ups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

Rest 2 min b/t rounds

COOL DOWN/MOBILITY

1 Minute Couch Stretch
2 x 10 Down Dog
20 90/90 Rotations