3:00 Row + 3:00 Echo Bike @ easy pace
2:00 Row @ moderate pace
+
2 Rounds
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drills (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
6-10 Deficit push-ups, 2.5-6”
+
DB Bench press
Build up to working weight in sets of 3-6 repetitions
+
1-2 Rounds
250m Row
5 Toes-to-bars
3 DB bench presses @ workout weight
5 Shuttle runs