A) Every 4 minutes for quality x 16 min (4 sets):

– 12-16 alternating single arm DB presses (6-8/side)

– 12-16 alternating single arm DB bent over rows (6-8/side)

– 20 KB Russian twist

 

B) E2MOM x 12-16 min (6-8 sets):

90 sec to…

– Row 20/15 (scale to 15/12 if you are a bit slower on the row)

– max effort ring dips in remaining time

 

*scale to 15/12 if you are a bit slower on the row