Warm Up:
Mob: Chest: Pin & Stretch 1min/
:15 Strict Press
:15 Bent Over Row
:15 Plank
X3
“King Louie”
OTM-Alt-8min
15 DB Bench Press
10 Barbell Bent Over Row
-1min rest-
OTM-Alt-8min
7/7 1-Arm Arnold Press
15 Ring Rows
-1min rest-
OTM-8min
5-7 Renegade Rows
-1min rest-
OTM-Alt-8min
15-20 Waiter’s Curls
15 Tricep DB Pullovers*
Extras:
Crossover Symmetry
500m Bike Erg
1 min Rest
x10