Strength
3 rounds (E2MOM) as superset
5-10 strict pull up
10 double DB Bent over row
Rest 2 min
3 rounds (E2MOM) as superset
10 Hollow lat pull down
10 prone Y-raise
Conditioning (TEAM)
4 x AMRAP4 / rest 2 (22min)
in teams of 2, as you go I go
A)
2 Rope Climb*
20 Cal Row
B)
20 T2B / knee raises
10 Burpee to target
C)
20 HSPU / HR push ups
40 Air squats
D)
40 DU's
20 Abmat sit ups
