Part 1:

Alternating EMOM 8

Odd: 30 Seconds Strict Toes to Bar OR Leg Raises w/negative

Even: 30 Seconds Plank Hold

Part 2:

20-18-16-14-12 (Women 18-16-14-12-10)

Cal Row


Shoulder to Overhead (185/125)

*12 Minute Cap

*Some will be doing “Part 2” first


*Strict movements allow us to work on perfecting our movement patterns and work on the static holding parts that we are often “kipping” through.  In part 2, your technique will once again prevail (or be exposed) as you try to move a mildly heavy barbell under fatigue.