A. Close Grip Bench Press – Build to a heavy set five
B1. Double Kettlebell Front Rack Carry – 4×50’; Rest 30-sec
B2. Dumbbell Z-Press – 4×8-10 @20X1 Tempo; Rest as needed
C1. Banded Face Pull (Cable if you have access to one) – 3×12-15 @1111 Tempo
C2. Zottaman Curl – 3×6-8; Rest 30-sec
C3. Dumbbell Hercules Hold (palms up) – 3×30-45-sec; Rest as needed
+
EMOM 12 minutes
1 – Assault Bike 10/7 Calories
2 – 50’ Suitcase Carry/arm
+
EMOM 12 minutes
1 – Row 15/12 Calories
2 – 50’ Single Arm Overhead Carry/arm
+
EMOM 12 minutes
1 – 50 Double Under
2 – 50’ Off-Set Suitcase and Overhead Carry/arm
