A. Half Kneeling Pallof Press – 3×30-sec/side
B. Close Grip Bench Press – 3, 2, 1, 3, 2, 1 (Wave load build to a heavy single for the day); Rest 2-3 minutes between sets
B1. Prone Row – 4×6-8 @21X1 Tempo; Rest 30-sec
B2. Landmine Half Kneeling Press – 4×6-8 @20X1 Tempo; Rest as needed
+
15 minute EMOM
1 – Assault Bike 80%
2 – 8-10 Strict Pull-Ups
3 – 30-45-sec Ring FLR
+
15 minute EMOM
1 – Row @80%
2 – 8-10 Strict Toes to Bar
3 – 30-45-sec Wall Facing HSH
