Endurance day-
Echo bike / Row – 6 Rounds of each-
:30 Target pace
:30 Recovery pace
:30 Target pace
:30 Rest
Rest 2:00 Between machines.
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Cash out-
Complete total of 40 Renegade rows (with push ups)
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Gainz– mixed–
EMOM 20-
1) 25 Meters farmer carry
2) 2 rope climbs
3) 8 DB Box step ups
4) :45 Plank
5) 6 Push presses
3 triple sets of-
– 8 Biceps hammer curls
– 8 Close grip push ups
– 12 Upright rows with barbell