Shoulder Boulders: Upright rows + Deficit pushups
Athletes will have 14 minutes to complete -
4 rounds for QUALITY:
8 upright barbell rows
8 plate deficit push-ups
*The load on the upright row should be one that all 8 repetitions can be completed in a row and proper posture is maintained.
*Athletes can add deficit to their push-ups each round or maintain the deficit. If strict push-ups without deficit are challenging for you, simply practice maintaining a strict position for 8 reps instead of adding the deficit.
5 rounds for time:
30/20 Calorie Row
*30 cals for the men; 20 cals for the women
*Rest 2:1 i.e. if 30 calories takes you 1:30 seconds, rest 3:00 before you start your next 30 calorie row.
*If you are paired up, keep the rest 2:1. Have P2 start immediately upon P1 finishing.