A. 3 Rounds
Erg 1 minute
Bent Over Thumbs Up Reverse Fly x 12
Drop Lunge to Knee Lift x 10
Quadruped Alt. Shoulder Taps x 30 seconds
B. 3 Sets
Back Rack Split Squat x 8-10 per @ 2110 Rest 75-90 seconds
Pronated Pull-Up x 8-10 @ 2111 Rest 75-90 seconds
C. 3 Sets
Cyclist Front Squat x 8-10 @ 31X1 Rest 75-90 seconds
DB Chainsaw Row x 8-10 @ 31×1 Rest 75-90 seconds
D. Complete as many rounds and reps as possible in 5 minutes of:
Renegade Row x 2-4-6-8-10…
Row 5 calories between each set
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Strict Knees to Elbows x 2-4-6-8-10…
Bike 5 calories between each set
