Take 25-30 minutes to set up, warm up and complete the following.A. 3 ROUNDS:-- 6-8x Bent Over DB Rows (Per Side)*-- Rest 15 seconds-- 60-SEC MAX Strict Pull-Ups (Rx+ Weighted)-- Rest 90 secondsB. 3 ROUNDS:-- 8-12x DB Bench Press*-- Rest 15 seconds-- 6-8x Standing Barbell Tricep Extensions*-- Rest 90 seconds*Go as heavy as possible with good form.
10 MINUTE AMRAP/LADDER:Reps: 2-4-6-8-10-12-14-16...
-- XX Dual DB Thrusters (Rx/+)-- XX Burpee Box Jumps (Rx/+)
DB Rx: 40/24, +50/35Box Rx: 24/20
COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch
Pull-Up must be STRICT to be considered Rx.