General warm up
Then…
EMOM x 10min
Odd: 10 HSPU OR 5 neg or :30 Hold
Even: 20 V-up or :30 Tuck Hold
Then…,
4 Sets:
10 Close Grip Bench Press (Build) 30X1
immediately into;
300m row for time.
-Rest 2min. After Each Round-
Those 300s need to be HARD.
Then..,
Complete 4 Sets NFT
Ring FLR :45
10 Weighted Back Extensions, 10# @ 2310
10 Rower Pike-ups or V-ups
10 BB Curls, 85/55
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