A. Warm Up
12 minutes EMOM
1st 150m Row
2nd 6 KB Bottoms Up Press/arm
3rd 8 Banded Chop High to Low/side
B. Strength
3 sets of the following
DB Bench Press
*incline for challenge
3 sets of 5 reps @ 4141 Tempo
6/arm @ 30X1 Tempo
Strict Pull Ups
As many reps as possible @ 11X3 Tempo
C. Conditioning
3 rounds for time of:
Airdyne .5/.4 miles
12 Single Arm Push Press/arm 53/35 KB or DB
Row 350m/300m
20 Hollow Rocks
20 seconds Hollow Hold