Warm-Up(8min)

3 rounds

  • 10 RG Rows
  • 10 situps

STRENGTH WORK - 30min CAP

Pull-ups - 2 x 8, 1 x 6-4-2 (RP)

DB SA Rows - 2 x 10, 1 x 8-10-12 (DS)

BB Rows - 2 x 8, 1 x 6-4-2 (RP)

DB Pullovers - 2 x 10, 1 x 8-10-12( DS)

BB Curls - 2 x 8, 1 x 6-4-2 (RP)

DB Curls(Twist) - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 DB Reverse Flys

2- 20 Double Hammer Curls

3- 30sec Superman Hold

Mobility(5min)

OH Distraction, Sink

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