Warm Up
AMRAP x 7 Minutes
5/5 Single DB Upright Row
10 Single DB Russian Swing
10 Tuck-ups
5/5 DB Strict Press
10 DB Front Rack Lunges
Strength
3 Sets
15 DB Upright Row
15 Single DB Overhead Tricep Extension
15 DB Bent Over Rows
Home Workout
EMOM x 12 Minutes
MIN 1 – :45 Max Up-Downs
MIN 2 – 16 Bent Over Row
Finisher
4 Rounds
« Towel slide core »
10 Pike position to Plank position
10 Tuck position to Plank position
10/10 Plank position slide arm