Prep:
3min Easy Row
+
Joint Mobility
Fitness
A. EMOM8
1-4 UB sHSPU
B. 4 Sets:
8 DB Push Press (pause 2 sec in dip)
10/arm 3-Point Row 10X0
rest 90 sec
C. AMRAP12
200m Run
12 TTB
9 DB DL 50/35
6 Burpees over DBs
Essentials
A. EMOM8
5 Strict DB Press 20X2
B. 4 Sets:
8 DB Push Press (pause 2 sec in dip)
10/arm 3-Point Row 10X0
rest 90 sec
C. AMRAP12
200m Run
12 Hanging Knee Raises
9 DB DL 35/20
6 Burpees over DBs