Warm up: 5 rounds

2 min row

15 squats

Hip extensions 

5 kick up to handstand

A. Find a 3 rm pause bench

B. 3×5 seated db strict press w/1 sec pause at the top. Focus on keeping your torso as upright and stationary as possible during the presses.

C. Class

D. 3 rounds

4 min emom

1st min 20/15 cal row

2nd min 25/20 cal row

3rd min max cal row

4th min 15/11 cal row

Rest 3 min

Tuesday, July 24th, 2018 at 10:57 pm / Competitive