A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B)
For Time:
800 m Run
20 Single Arm DB Push Press, R (50/35)
20 Single Arm DB Push Press, L
50 Squats
rest 5 min
For Time:
50 Squats
20 Single Arm DB Push Press, R
20 Single Arm DB Push Press, L
800 m Run
C) EMOM For 6 Min Do:
Odd – DB Bench Press x15
Even – DB Bent Over Reverse Flyes x15
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