A. Erg 2 minutes
Then 3 rounds of
- Scap Pull-Up x 8
- Scap Push-Up x 8
- Cat Cow x 8
- Prone Kneeling T Spine Rotation x 8
B. 3 sets
Wide Grip Bench Press x 6-8 @ 31×1 rest 75-90
SA Tripod Row x 8-10 per @ 31×2 rest 75-90
C. 3 Sets
Ring Row x 12-16 @ 31×1 rest 75-90
Seated Bicep Curl x 8-10 @ 2121 rest 75-90
D. EMOM for 16 minutes (4 sets)
- Erg 12-15 Calories
- Alternating SA Devils Press x 8-10
- Farmer Carry x 100ft HEAVY
- Rest/Walk
