Warm Up:
7/7 KB Press (M)
25’ Bottoms up 90° walk-R (L)
25’ Bottoms up 90° walk-L (L)
7/7 Split stance KB Row (M)
3 Arch to Hollow (rig)
6mins
Strength:
E3M x4- Both in the 3M
7 Bench Press
Max Rep strict pull ups
“300”
2-4-6-8-10…2+
Cal Row
Burpees over the Rower
14 min AMRAP
Extras:
30-30-30 Plate Partials
12 Narrow Low
15 Ys
x4