Warm-Up(5min)

2 rounds

  • 10 pushups
  • 10 rows

STRENGTH WORK - 35min CAP

1A-BB WG Press - 12,10,8,6,12

1B-Pullups - 12,10,8,6,12

 

2A-BB RG Rows - 12,10,8,6,12

2B-DB NG Bench Press - 12,10,8,6,12

 

3A-DB SA  Rows - 12,10,8,6,12

3B-DB Supinated Flys - 12,10,8,6,12

Rest 2min before starting EMOM

12min EMOM

1- 10 Plank Rows (ea)

2- 20 HR Pushups

3- 40sec High Plank

Mobility(5min)

Thumbs Up/Down, Hang Stretch

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