2x Use as warm up
Banded work
10 Pull aparts (alt grip)
10 Flies
10 Pass throughs
10 Upright row
into. . .
2x
5/5 Turkish sit up db or kb
5/5 seated z press
:20s dip support hold at top
:20s ring row hold
Strength perform emom style
3x
12/10/8 “1 1/4” close grip bench
12/10/8 dbl db bent over row
3x emom style
8/8 top down alternating db incline bench
15-20 banded lat pull downs
AMRAP 4:00
10 plate sit ups
20 tall plank ktE
30 Russian twist
@4:00 run 800m
On return, catch breath than repeat AMRAP for RX+