WARMUP
2 ROUNDS
1:00 Cardio
12 Alt. Dead Bugs
10 Banded Pass Throughs
8 Banded Bent Over Rows
6 Tempo Ring Rows (31X2)
Into…
2 ROUNDS
1:00 Cardio
12 Alt. DB Dead Bugs
10 Band Pull Aparts
8 Banded Upright Rows
6 Scap Pull-Ups
WORKOUT
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice 1
MIN 2 – Strict Pull-Ups*
MIN 3 – Cardio Choice 2
MIN 4 – DB Rows*
MIN 5 – Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.
**DB Row Options…
Bent Over Rows
Single Arm Supported Rows
Upright Rows
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
15 Single DB Bicep Curls
10 DB Lateral + Front Raises*
-Rest as Needed b/t Sets-
*1 Rep = 1 Lateral Raise + 1 Front Raise
(No Measure)
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