Warm Up
AMRAP x 7 MINUTES
8 Up-Downs
8 Ring Supinated Ring Rows
8 Knee Push Ups
16 Bodyweight Lunges
Skill
EVERY 3:30 x 3 SETS
20 Alt. Incline DB Bench Press*
15 Supinated Ring Rows
*Alt. DB must stay in locked out position.
Workout
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges
-Rest 1:00-
AMRAP x 3 MINUTES
Max Burpees
-Rest 1:00-
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges