20 MIN AMRAP W/ a partner
40 Air Squats
30 Burpees
20 Plate GTOH 45/25
10 Incline DB Bench Press 50/35
500m ROW
MFit
Warmup: 2 rounds
10/8 cal bike
10 banded pull throughs
10 hollow lat pushdowns
10 banded rows
10 scap pushups
4 Rounds:
A1. 2 DB Deadlift x8-10
rest 0:20- 1 min
A2. Tempo inverted row x8-10 31×1
rest 1 min
3 Rounds:
B1.Weighted V ups x8-10
rest 1 min
Conditioning:
12-9-6-9-12
Cal bike
DB burpee
Pullup option
Mobility:
Prone scorpion x5e
cat/cow x10