06/21/2021

EMOM x 10 MINUTES

MIN 1 - 14 DB Push Press RX (50/35) Scale (35/20)

MIN 2 - 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

ADJUSTING

*Reps, Loading, Volume*…

EMOM -- Load should allow for unbroken in the Push Press for athletes. Adjust load first for the Renegade Row so they

can be completed unbroken. For beginner athletes adjust reps down to complete them in :45

AMRAP -- Volume is low today so adjust intensity for athletes. They should be able to perform all movements unbroken

and nonstop.

*Movement Adjustments*...

DB Push Press -- Athletes can sub for DB Floor press if athlete cannot go OH

DB Renegade Row -- If the athlete cannot perform the Push-Up they can perform the Renegade Row with just the alt Row.

They can sub for a Renegade Row on their knees if necessary or simply perform the Alt. Bent Over Row

Up-Downs -- The athletes can sub for DB Ground to OH or Slam Ball if they cannot perform the Up-Down today