Warm up
3 Rounds, 1:00 each
Row (technical)
Yoga push up (divebomber or yoga flow)
Banded dead bug
then
2x 15 DB/plate reverse flys
Bent over Barbell row; 12 – 10 – 7 – 7 – 7 – 7 (Building, Pronated grip)
EMOM 21:00 (7 Rounds)
1. 30sec max reps Toes to bar
2. 30sec Double Dumbbell/Kettlebell hang clean and jerk (AHAP)
3. 30sec Calorie row
score total LOWEST number of reps in all three movements, ex: 8 toes to bar + 6 DB/KB HC&J +10 cal row = 24
Goal is to stay consistent across all 7 rounds
4:00/ea (2/2)
Banded overhead distraction
Posterior chain floss