CROSS Workout
A)
4 rounds for quality of:
10 Dual Dumbbell Z Press, pick load (AHAP)
8-10 Chin-ups strict / 3 (weighted) negative chin up/ 10 tempo ring row ( 3" down)
rest 90s
B)
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar kipping
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold
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