WARM UP (10 minutes)
EMOM for 9 minutes
M1) Good Mornings > No Push Burpees > Burpees
M2) Rowing
M3) Plank Hold > Plank Toe Touch > Worlds Greatest Stretch
STRENGTH (18 minutes)
5 Rounds for Quality
26-22-18-14-10
DB Bench Press
Superset with:
8/8 Seated External Rotations
MAX Banded Tricep Extensions
All Levels) As designed
METCON (20 minutes)
4 Rounds for reps (2:20 ON / 2:20 OFF)
Row 200/175m
20 KB Swings @ 54/35
MAX reps Push-ups
Level 1) Row 180/150m, 15 Russian KB Swings, and MAX reps elevated Push-ups
Level 2) As Designed
Level 3) Row 250/225m, KB Swings @ 70/54, MAX reps Ring Push-ups
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