**Athletes will hinge over at the hip approx 60-70 degrees and with a flat back perform 5 1-Arm DB/KB bent over rows with each arm. The athlete’s body should remain stable and these should be performed as strictly as possible. Athletes may use a bench or another object to lean over if needed.
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
@Home / No Barbell Option:
5x10 (5R/L) 1-Arm Push Press w/ Dumbbell or Kettlebell @moderate weight
5 sets of 5 reps R+L
16 min AMRAP:
50 Air Squats
**E3MOM 30 sec Sprint Effort = 100m Sprint / 150/100m Row / .3/.2 Km Bike / 30 Doubles or 60 Singles / 30 sec Jumping Jacks, etc
Optional: “If you've got a twenty pound vest or body armor, wear it.”
NOTES: Score Time. Pull-ups may be kipping or strict. DO NOT jump rope every round,
alternate sprint efforts.