11.30.19

Prep:
3min Easy Row
+
Joint Mobility

Fitness

A. EMOM8

1-4 UB sHSPU

B. 4 Sets:

8 DB Push Press (pause 2 sec in dip)
10/arm 3-Point Row 10X0
rest 90 sec

C. AMRAP12

200m Run
12 TTB
9 DB DL 50/35
6 Burpees over DBs

Essentials

A. EMOM8

5 Strict DB Press 20X2

B. 4 Sets:

8 DB Push Press (pause 2 sec in dip)
10/arm 3-Point Row 10X0
rest 90 sec

C. AMRAP12

200m Run
12 Hanging Knee Raises
9 DB DL 35/20
6 Burpees over DBs