A
3 min cardio of choice
then
2 Rounds
8 renegade rows
(pushup, row, row =1)
10 box jump overs
12 Russian swings
:30 HS hold on wall
(10 min)
B
14 min EMOM
Min 1: 5-10 strict pullups
Min 2: 3-10 strict hspu
C
5 rounds
1 Lap run
10 push-ups
10 DB devils press (50/35lb)
10 DB SA OH lunges
(15 min)