Warm Up:
Old man
:15 Dead Hang
:15 Push ups
:15 Birddogs
:15 ASQ
x4
Strength:
E3M x4
5 Bench
10/10 DB Rows
(both in the interval)
“Mean”
50 DUs
10 Echo Bike Cal
8 DB Push Press-R
8 DB Push Press-L
1 Min Rest
5RFT
Extras:
1min HS Hold
Max Rep strict pull ups
:90 rest
x3
