Pull-
4 super sets of-
8+8 DB Bent over rows
AMRAP of Pull ups.. (at least 5 pull ups or else use assistance)
***
Metcon-
In teams of 2-
15 AMRAP-
12 Renegade Row
10 Dual DB Squat Clean
8 Dual DB S2OH
RX= 22.5/15kg DBs
***
Gainz-
On a running clock-
0:00-8:00– Build heavy 3 reps Strict shoulder press-
8:00-14:00– Every minute- 3 Push presses
14:00-16:00– Rest & transition
16:00-26:00–
Odd– 10 Dual KB deadlifts
Even– 15 Meters Dual DB (rack position) walking lunges
26:00-28:00- Rest & transition
28:00-40:00–
1) :40 seconds of single KB rack walk around
2) :40 seconds of single KB OH walk around
3) :40 wall sit