• Warm-Up
  • :30 Static Hang From Rig 
  • 3:00 Row
  • 30 Strict Press Empty Bar

  • Conditioning
  • 15 min AMRAP
  • 24 Double DB/KB Box Step Overs 53/35 20/16
  • 30/22 Calorie Bike OR Row

  • **Everytime DBs or KBs are set down during Box Step Overs perform 10 Perfect Pushups**

  • Strength (optional)
  • 2 Sets
  • ME Barbell Rows @40% of 1RM DL
  • Rest 2:00 bw Sets

  • Then…

  • 2 Sets
  • ME Barbell Rows @30% of 1RM DL
  • Rest 2:00 bw Sets