2 sets
8 ring row w/:2 pause @top and :2 pause bottom
12 bench dips
:30 child pose
Then
9 Min to complete:
3 Sets
4-6 Strict Chin Ups
8 Push-ups on your DBs – or 8 HSPU with perfect technique
12 DB RDLs slow and controlled
Then…
For Time:
10/7 Cal row
10/7 Cal bike
15/12 Cal row
15/12 Cal bike
20/15 Cal row
20/15 Cal bike
30/24 Cal row
30/24 Cal bike
– rest 2:00 and work back down –
30/24 Cal row
30/24 Cal bike
20/15 Cal row
20/15 Cal bike
15/12 Cal row
15/12 Cal bike
10/7 Cal row
10/7 Cal bike
30 min cap
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