WarmUp
3 Sets
12 Bent Over Band Pull Aparts
(pause 1sec with hands wide on each rep)
10 Drop Lunge to Knee Lift
30sec Elbow Plank Shoulder Taps

---

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Renegade Rows (22,5/15kg’s)
*5 Cal Row/Bike/Ski between each set

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Strict Knees to Elbows
*5 Cal Row/Bike/Ski between each set

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
KB Thrusters (16/12kg’s)
*30 Double Unders (45 single’s) between each set

---

Squat + Upper Pull

• (Keep same weight on A1 & B1. BB 50-20kg)
• (Every movement: Slow down, fast up)

3 Rounds
A1) Back Rack Split Squat: 8-10/leg; rest 75sec
A2) Ring Row: 8-10reps; rest 75sec

• Finish 3 sets of A1/A2 before moving on to B1/B2

3 Rounds:
B1) 1 1/4 Bouncing Front Squat: 8-10 reps; rest 75sec
B2) DB Chainsaw Row: 8-10/arm; rest 75sec