WARM UP
4R/4L DB high pulls + 4 gorilla rows + 4 curl & press + 12 jumping jacks – 4x
STRENGTH
4-8 tempo pull ups (31×1)
4-8 tempo SA DB row (31×1)
**4x – rest as needed**
5-10 zottman curl
5-10 OH tricep extension
**4x – rest as needed**
WORKOUT
AMRAP 16min of:
60 double unders
10R/10L SA renegade rows (no push up)