A) E3MOM x 15 min (5 sets)

– 6-8 seated BB overhead press @2111

– 6-10 supinated ring rows @2111

– 8-10 alt. KB/DB goblet hold crossover box step-ups (slow and controlled)

 

B) EDCF Capacity Test 3.0

For max calories:

– 3 minute row

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 air squats

*Add calories to total reps completed to get a grand total.

*If you can’t complete 10 UB perfect push-ups, scale by elevating to box or bench.

 

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