Tuesday, June 8, 2021

Performance

EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm

AMRAP in 15min of:
500m Row
12 Ring Dips
24 GHD Sit-Ups
48 Double-Unders

Intermediate

EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm

AMRAP in 15min of:
500m Row
12 Toe Assisted/Banded Ring Dips
24 Weighted Sit-Up, 15#/10#
24 Double-Unders

Fitness

EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm

AMRAP in 15min of:
300m Row
12 Box Dips
24 Sit-Ups
48 Single-Unders

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