August 7, 2018

Warm up:
2min easy row
8/8 with pause Bird Dog
8 Russian KBS
:20sec Dip hold at top
:20sec Hold from pull up bar
X2

Strength:
8/8 Half Kneeling Curl into press
Rest 1min
8-10 reps GHD Sit ups
Rest 1min
X4

12min EOMOM
E: 10/8 Cal Row
O: 10/8 Push ups
After every round:
Men add 2 Cal & 2 Push ups
Women add 1 Cal & 1 Push up

Cool Down:
10/10 side plank rotations
5-8 Strict Dips
X4 NFT

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