4.9.2019
Warm up:
| Tabata alternating (4x) |
| Ring Row |
| Divebomber push up |
| Run 200m |
| Tabata alternating (4x) |
| Scap pull ups |
| Handstand hold |
| then, |
| 3x30sec Lat stretch on rig (L/R) |
Conditioning:
| EMOM 28:00 (7 Rounds) |
| 1. Max Calorie row |
| 2. Max Reps DB/KB push press |
| 3. Max Reps Strict pull up (any style grip) |
| 4. Rest |
| record scores for each round. |
| Rx + : |
| Strict Chest to bar pull up |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded bully |
| 2. T-spine / Lat smash |