Warm-Up

  • 10 Burpees
  • 20 Pushups
  • 30 Pushdowns

Workout One (20min)

2sec Pause Pullups

4 x 10

 

Bent Over DB Rows

4 x 10

 

DB Pullovers

4 x 10

Workout Two (20min)

DB Skulls

4 x 10

 

MB CG Pushups

4 x 10

 

DB OH Extension

4 x 10

 

Workout Three

10min AMRAP

  • 10 Renegade Rows
  • 15  DB Upright Rows
  • 20 Double Kickbacks

Group Mobility

3 x 20sec

  • OH ARM Stretch
  • Hang Stretch

 

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