A) EMOM x 15 min

1: Bench press x 4-5 @ 30X1 (start at 65% and build)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Supine medball hamstring curls x 8-10 @ 20X1

 

B) 3 rounds for time

– 400m run

– 15 CTB pull-ups

– 50 double unders