Warm Up:
:15 Strict Press
:15 Bent 0ver Rows
:15 ASQ
:15 Shoulder Taps
x4
Pull a parts
“A History of Violence”
OTM-Alt-10min
7 Push Press
1-2 Rope Climbs
-1min J-Cup Transition-
OTM-Alt-10min
7-10 1 ¼ Incline Push Ups
10 Bent over Barbell row
-1min rest-
OTM-Alt-6 min
(all in the minute)
4 DB Bent over Row
4 DB HPCL
4 DB Presses
4 HPCL/J
-1 min rest-
OTM-Alt-8min
20 Alt DB curls
12-15 DB DB Pullovers
Extras:
12 Rope Cable Curls
12/12 1-arm Cable Tricep Ext
X3
Crossover Symmetry