2 ROUNDS
1:00 Cardio 1 (RPE: 5)
12 Alt. Dead Bugs
10 Band Pass Throughs
8 Banded Bent Over Rows
6 Tempo Ring Rows (31X2)
Into…
1:00 Cardio 2 (RPE: 5)
12 Alt. DB Dead Bugs
10 Band Pull Aparts
8 Banded Upright Rows
6 Scap Pull-Ups
MIN 1 - Cardio Choice 1
MIN 2 - Strict Pull-Ups*
MIN 3 - Cardio Choice 2
MIN 4 - DB Rows*
MIN 5 - Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.
**DB Row Options...
Bent Over Rows
Single Arm Supported Rows
Upright Rows
(No Measure)
10 Alt. Bird Dogs
15 Single DB Bicep Curls
10 DB Lateral + Front Raises*
-Rest as Needed b/t Sets-
*1 Rep = 1 Lateral Raise + 1 Front Raise