Warm Up:
400m Row
200m Jog
100 Jump rope
2 x 20
PVC Pass Thru
10/10 Light Db Chainsaw
4 Rounds:
:30 Bike
6/6 Bottom's Up KB Press
:30 Jump Rope
8 Ring Rows (slow eccentric)
4/4 Floor Wipers
3 rounds:
8/8 Single Arm DB Crossbody RDL
10 Db Floor Press
10 Supine Leg Lifts==
3 rounds: 12-9-6
Double KB Front Squat
Pull Ups (T2b on round 2)
Push Up on Plates or Parallets
*rest :60 Between rounds