EMOM x 8 MINUTES
MIN 1 - :40 Cardio
MIN 2 - 12 Slow Scap Pull-Ups + :10 Dead Hang
MIN 3 - :40 Hollow Rocks
MIN 4 - 12 Slow Ring Rows + :10 Top of the Ring Hold
2:00 Cardio Choice
10 Strict Pull-Ups
5 DB Front Raise + Lateral Raise*
10 DB Pull-Overs (Athlete Choice)**
5 Strict Toes to Bar
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.
(No Measure)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-