Take 25-30 minutes to set up, warm up and complete the following.
A. 4-MINUTE EMOM/AMRAP:-- MAX Close Grip Pull-Ups
B. 4 ROUNDS:-- 6-8x Bench Press-- 6-8x Bent Over RowC. 2 ROUNDS:-- 15-20x Hammer Curls to Overhead Press-- 15-20x DB Pull-Over
Go as heavy as possible with good form. Take some time to warm-up to your working weight before starting your working sets. Rest as needed and record in Wodify.
2 ROUNDS:
-- 40x Russian KB Swing-- 30x Burpee-to-Plate-- 20x Goblet SquatTime Cap: 12:00KB Rx: 70/53Plate Rx: 2-3"
COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch