Genral Warm-up
Then..,
Back Squat; 10X1; 10r X 3; 2:00
Then..,
21 min EMOM:
Min 1: :30 High Effort. Bike/Row/Ski/Versa
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s
RX+ 5 Devil Press with 50/35s
Then..,
Complete 3-5 Sets of
10 DB Row / arm 70/40+
12 Seated DB Lateral Raise
10-12 BB Turkish sit-ups
rest as needed
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