WARM-UP
EMOM X 18 MINUTES
5 STRICT PULL-UPS OR CHIN UPS
10 PUSH-UPS OR BENCH DIPS
15 AIR SQUATS OR 16 ALT. LUNGES
BODYBUILDING
3 SETS
10 SINGLE DB PULL-OVERS(HEAVY)
14 SINGLE DB BENT OVER ROW (HEAVY)*
18 DB WEIGHTED SIT-UPS
*HOLD DB BY THE HEADS AND ROW TOWARD STERNUM.
EMOM X 10 MINUTES
MIN 1 - :50 DBL KB FRONT RACK HOLD
MIN 2 - :50 PLANK HOLD
