Warm-up
2:00 Easy Row
then…
3 sets
10 Ring Rows with 2 sec pause at top
:20 Downward Dog
10 Push-ups
:20 Bottom Squat Hold
10 Scap Pulls
Metcon
Metcon (Time)
For time:
30 Strict Pull-ups
*5 min cap
then at 5 min complete…
Metcon (AMRAP – Rounds and Reps)
5 sets of 3 min AMRAP
2 SA Alt DB Devil’s Press (50/35)(Rx+ 70/50)
4 Deficit Push-ups (45# plate)(Rx+ Strict HSPU)
8 Single DB Squats
Rest 1:00 b/t sets
*Pick up AMRAP where you left off from previous round
Accessories
For Quality:
70 Banded Tricep Extensions
70 Banded Pull Aparts
