STRENGHT & CONDITIONING
WARM-UP
AMRAP x 4 MINUTES
250/200m Row (20-25 s/m)
10 Db Deadlifts
5 Push-Ups to Pike
10 Banded Lat PushDowns
-1:00 Rest
AMRAP x 4 MINUTES
250/200m Row
10 DB Ground To Overhead
20 Alt. Shoulder Taps
10 Banded Dante Rows
STRENGTH
3 SETS*
Max Reps ‘Unbroken’ Strict Pull-Ups
-Rest As Needed b/t Sets-
WORKOUT
EMOM x 14 MINUTES
MIN 1 – 8 Ground to over head + 8Pull-Ups
MIN 2 – :45 Max Meter Row