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)
:10 Dead hang +3 Arch to Hollow (rig)
6mins
Strength:
E3M x4- Both in the 3M
5 Bench Press
Max Rep strict pull ups
“Burpee Beignet”
OTM-Alt-16min
Odd: 5 Burpees+100m Run
Even: 5 PSN (M)
Extras:
12 Lateral Delt DB Raise
10 Low Rows
X4
Crossover Symmetry