A. Close Grip Bench Press – 5×5 @80-90% of last weeks heavy five
B1. Pendlay Row – 4×8-10 @21X1 Tempo; Rest 30-sec
B2. Dumbbell Z-Press – 4×6-8 @20X1 Tempo; Rest as needed
C1. Prone T + Y Raise – 3×8-10/each @2121 Tempo
C2. Rope Hammer Curl – 3×8-10; Rest 30-sec
C3. Bar Hang- 3×30-45-sec; Rest as needed
+
EMOM 14 minutes
1 – Assault Bike 10/7 Calories
2 – 30-45-sec Double Kettlebell Front Rack Carry
+
EMOM 14 minutes
1 – Row 15/12 Calories
2 – 30-45-sec Alternating Pistols
+
EMOM 14 minutes
1 – 50 Double Under
2 – 50’ Hand Over Hand Rope Pull
