3 Rounds
1:00 (:20hard/:10easy)
20 Russian KBS
5 Half Kneeling Shoulder Cars e/s
15 Seated Banded Pull-Downs
Then..,
0-15 min..
3 Rounds:
500/400m Row
15 pull-ups
10 devil press 35/25s
15-30 min.
3 Rounds:
25/20 Cal bike
20 KB Sumo DL High Pull 53/35
10 dips (ring/bar or bench)
*You may add a little weight to your lap on the dips if you like.
30-40 min.
10min. AMRAP: “abs”
15 slam balls 30/20lb
15 plate sit-ups 35/25lb
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