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3 Minute Row
EMOM 9 Min:
Min 1: 50ft Bear Crawl, 5 Broad
Jump
Min 2: 10 Windmill (5/side),
Min 3: 3 Samson stretch/side, 30 DU
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method
50-35-20 reps, for time of:
Dumbbell Snatch, 50/30 lbs
AbMat Sit-up
Goal: Sub 12 min
Roll/Smash Upper Back
2 min
Couch Stretch
:90 sec-2 min/side
