Metcon (No Measure)
Banded Reverse fly
Straight arm Pull-down
3×10
Landmine row (suitcase) x10
Chin-ups xME or 4 negatives
4 rounds
Ring Rows
6 rounds to failure
45 sec rest b/t sets
Reverse Curls x12
DB Reverse Flys x12
3 rounds
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Pull-ups
10 EMOM
5-8 Strict
Metcon (9 Rounds for distance)
Rowing
1:40/20 x9 Rounds
2 minute rest after Round 5
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#