A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) EMOM For 10 Min Do:
Odd – Rope Climb x1-3
Even – Reverse Sled Pull x50ft (heavy)
rest 2 min
EMOM For 12 Min Do:
Min 1 – Single Arm Overhead DB Walking Lunge + Single Arm Farmers Carry x50ft, R
Min 2 – Single Arm Overhead DB Walking Lunge + Single Arm Farmers Carry x50ft, L
Min 3 – GHD Sit-up x15
C) 3 Sets
Barbell Windsheild Wipers x20
rest 2 min
Leave a Reply