- WARMUP
- Run 400m
- 3 Rounds
- 10 Good Mornings
- 10 Push-ups
- 10 Moderate KBS
- Then
- 2:00 Plank
- STRENGTH
- 10 min Alternating EMOM
- O: 8 Bent Over Barbell Row @ 40% of 1RM
- E: 8 Bent Over DB/KB Reverse Flies 50/35
- STRENGTHCON
- 5 Rounds NOT For Time
- 20 Single Arm DB Strict Press 50/35 (10 each)
- 10/8 Strict Chin-ups
- 5 TNG Deadlifts @80% of 1RM