WARM-UP
2:00 CARDIO CHOICE
INTO…
:30 SINGLE UNDERS*
12 BANDED UPRIGHT ROWS
12 BANDED BENT OVER ROWS
:30 WB STRICT PRESS
*AT 3:30 MARK SWITCH THE SINGLE UNDERS INTO DOUBLE UNDERS AND THE WB STRICT PRESS TO WB THRUSTERS
STRENGTH
4 SETS ON A 10:00 CLOCK…
5-7 WIDE GRIP PULL-UPS*
10-15 BANDED DANTE ROWS W /:01 PAUSE AT CHEST
*BAND OPTIONAL
WORKOUT
2 - 7 MINUTE AMRAPS
20 PULL-UPS
20 WALL-BALLS
80 DOUBLE UNDERS
-REST 2:00 B/W AMRAPS
(SCORE IS COMBINED ROUNDS AND REPS OF BOTH AMRAPS)