WARM UP
4R/4L DB deadlifts + 4R/4L DB high pulls + 8 curls + 12 alt reverse lunges – 3x
STRENGTH
EMOM for 9min complete:
Min1: 12 tempo pull ups (20X1)
Min2: 6R/6L SA DB plank rows
Min3: 12 tempo upright rows (20X1)
WORKOUT
30 SA DB clean & press
30 prisoner drop lunges
30 RKBS
**3x – rest :60sec BTWN RNDS**