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3 min:
Row or Run
2xs:
6 Inchworm + Push Up
6ea SL DB Deadlift
10 Scap Pull Up
3 Strict Pull Ups
:20ea Side Plank
4 Rounds
150′ DB Farmers Carry (50’s/35’s)
20 Dumbbell Deadlift (50’s/35’s)
15 Pull Up
Goal: Sub 14 min
4 Rounds
150′ DB Farmers Carry (35’s/20’s)
15 Dumbbell Deadlift (35’s/20’s)
10 Piked Ring Row/Ring Row (feet elevated if possible)
Goal: Sub 14 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
