Warm Up: 4 rounds
10 alt v-ups
12 reverse lunges
10 (5+5) single leg glute bridges
Workout:
16 min emom
Even: 18/14 cal row
Odd: max bench press 135/95
-rest 4 min-
16 min emom
Even: 12/10 cal bike
Odd: max KB swings 53/35
T1: 12/9 row, 10/8 bike
T2: as written
T3: 21/16 cal row, 15/12 cal bike
EXTRA WORK:
Every 5 min x 20 min
30 wallballs
30 pull-ups