WOD:

Every 2:00 for 12 minutes(6 sets)
Strict press
4-4-4-4-4-4

Accessory work
Alternating “tabata”
Renegade rows
DB pushups
*:20 Work/:10 rest x 8 rounds total*

*No Barbell Variation*
Use any weighted objects that you can press overhead (DB’s, KB’s, sandbag, etc.)
If the weights are on the lighter side, increase the reps to 6-10 per round and/or add in tempo work as well

*No Dumbbell Variation*
Perform alternating tabata of plank position shoulder taps and hand release pushups, then finish up workout with 4 sets of :20 max rep rows using any weighted objects you have available (sand bag, loaded pack, KB, etc.), rest :40 between rounds

 

The Walsh Family is on top of their game!