5:00 AMRAP
2-4-6-8-10-12...
Ring Rows
* :20 Bike or Rower
then
5:00 AMRAP
2-4-6-8-10-12..
DB/KB Pull Through
* 5 reps Abs of choice
then
2 sets
6/6 SA DB:
RDL
BOR
Swing
Reverse Lunge
STOH
200m Backwards Jog
Strength/Accessory
3 Sets
12 DB Floor Press
12 Staggered DB RDL
15/10 Calorie Bike
Rest as needed between sets
4 Sets For load and quality
4/4 Single Arm Cluster
8 Pull Ups
Rest as needed between sets