Strength:

  1. Close grip bench press 4×6-8
  2. Sup grip BB Bent over row 4×6-8

EMOM: 21 Min

  1. 15/12 cal row
  2. 10 Ring Dips (2 sec lower)
  3. 12 Burpee BJO 24/20”

Accessory Work:

3 Sets

  • 20 Rev Hyper
  • 15 Bear Hug Sand Bag Squats

3 Sets

  • 10-12 GHD Hip Ext
  • 10-12 strict TTB