11.14.24 WOD

2 Rounds:

:20 Row
10 Air squats
:20 bike
10 Banded lat pull downs

Then..

3 sets:
16 Alt DB Curls
8/8 DB tricep kickbacks
Rest 1 min between sets

1 Set:
50 Banded hamstring curls in as few sets as possible
.

Then….

EMOM: 16:00

Min 1: 12/9 Cal row
Min 2: 20 Air squats
Min 3: 10/7 Cal bike
Min 4: Max DB Man makers.

Score is total number of DB Man Makers over the 4 rounds