WARM-UP
2:00 CARDIO CHOICE
INTO...
AMRAP X 7 MINUTES
7/7 SINGLE ARM DB BENT OVER ROWS
7/7 SINGLE ARM DB UPRIGHT ROWS
:20 PLANK
7 BAND PULL APARTS
7/7 SPLIT SQUATS
SKILL
EMOM X 12 MINUTES
MIN 1 - 3-5 STRICT TOP DOWN PULL-UPS
MIN 2 - :50 DB PULL-OVERS*
MIN 3 - :25/:25 DB GOBLET SPLIT SQUATS
*CAN COMPLETE FROM FLOOR, WB, OR BENCH. KEEP WEIGHT LIGHT-MODERATE.
WORKOUT
AMRAP X 15 MINUTES
8 RING ROWS*
16 SINGLE DB BACK RACK LUNGES (50/35)(35/20)
8 PULL UPS (KIPPING, BUTTERFLY, CHEST TO BAR)
16 DB SLIDES
*PULL-UPS ARE OPTIONAL