Friday 24 January 2025

Warm-up
2x
10 Push-up
10 Ring rows

10 Bend + bow

Workout (see alternative workout below)
Four Parts in 12 minutes

EMOM for 3 minutes:

15 Dumbbell Rows (2×15/2×10)

10 DB Push-Ups

EMOM for 3 minutes:

10 Dumbbell Rows (2×20/2×12)

10 DB Push-Ups

EMOM for 3 minutes:

5 Dumbbell Rows (2×22.5/2×15)

10 DB Push-Ups

Then, AMRAP in 3 minutes:

5 Dumbbell Rows (2×15/2×10)

5 DB Push-Ups

Alt
“Trophies” 
AMRAP 15: 
Max Unbroken Pull-ups 
100 Meter Run 
Max Unbroken Push-ups 
100 Meter Run 

* Score: Total Pull-ups + Push-ups