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:
EMOM For 30 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Sled Push x150ft (Heavy)
Min 3 – Assault Bike x15/12 Cal
Min 4 – Handstand Walk x50ft
Min 5 – GHD Sit-up x12-15
C) 3 Sets
Bent Over Single Arm DB Tricep Kick Backs x15 ea. (Bench supported)
Bent Over Reverse Flyes x20
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