A) 4 sets:

– 6 good mornings @ 3011

– R30S

– 8-10 BB bent over rows/ side @ 2011

– R30S

– 8 TGUP sit-ups/side (heavy)

– R90S

 

B) EMOM x 12-20 min (6-10 sets):

E: Row 12/9 cal

O: 2-3 wall walk from push-up

*Row 15/12 cal if able

*Wall walks should be to a nose and toes position