Workout Description

A)Foundations + shoulder B)Pull-up EMOM 5 4x5 w/ 20# 1x5+ w/ 20# C)E 1:45 x 3200 Run 15 Ring row Rest 2E3MOMx 2400 meter run 10 ring chin-up Rest 1In 4:30800 meter run 10 ring t rowImmediately into 10:00 6 RPE C2BE D)SS:3x20 banded let pull down 3x10 hammer curl 35/35

Movements

  • Ring Row
  • Dumbbell Hammer Curl
  • Cable Lat Pulldown
  • General Mobility
  • Run
  • BikeErg
  • Pull-Up
  • Ring Pull-Up

(MG) Wallpaper And Run

A)Foundations + shoulder B)Pull-up EMOM 5 4x5 w/ 20# 1x5+ w/ 20# C)E 1:45 x 3200 Run 15 Ring row Rest 2E3MOMx 2400 meter run 10 ring chin-up Rest 1In 4:30800 meter run 10 ring t rowImmediately into 10:00 6 RPE C2BE D)SS:3x20 banded let pull down 3x10 hammer curl 35/35

Difficulty:
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Modality:
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