A) E2MOM x 6 sets

– 5-5-3-3-2-2 overhead strict press

– switch every other set for 3 sets each

• 3 weighted or negative pull-ups
• 8 V-ups or lemon squeezes

 

B) Every 2 minutes x 3 sets

Station 1: 200, 300 or 400m run

Station 2: 15-30 dips

Station 3: 15-30 toes to bar

Station 4: 8-10 renegade rows

Renegade row = R row + push-up +  L row + push-up