Warm Up: EMOM
200m Row
12/9 Cal Bike
Down and backs
PVC Pass Thru
Plank Shoulder Taps
Performance:
Bench Press = 6 x 2
Floor Press = 4 x 8
Lat Pulldowns = 3 x 12
Triceps Rope Pull Downs = 3 x max rep (Use weight you could do for 20+)
Fitness:10 rounds:
5 Push Up
100m
15 Sit Up
:20 Flutters