A) EMOM x 15 min
1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)
2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)
3: Foam roll x 45 sec
*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.
+
For time:
– 400 m run, then…
– 10 rounds for time of:
4 CTB pull-ups
8 CTG push-ups
12 KB swings (53/35)
– 400 m run