STRENGTH

4 sets
6-8 Supinated grip inverted row on bar (3 seconds eccentric)
Rest 1 minute
6-8 Dumbbell/Kettlebell press (3 seconds eccentric)
Rest 1 minute

WOD

AMRAP 10 minutes
10/8 Calories
10 Box jump step down (60/50 cm)
10 Hanging leg raise
- Add 2 calories to the machine each round

Rx+: Toes to bar

Target: 5+ rounds

ACCESSORY

2-3 sets
10-15 Straight arm banded lat pull down
10-15 Pike compression