A) E2MOM x 8 sets:

– 5-5-3-3-2-2-1-1 strict overhead press

– after odd sets: 10 seated band rows

– after even sets: 10 band pull-aparts

 

B) For time:

– 50/40 cal row

– 40 shoulder to overhead (95/65)

– 30 toes to bar

– 20 burpees over the bar

 

*RX+ use 115/75.

 

C) 3 sets for quality:

– 10 DB RDLs

– 20 hollow rocks