General Warm-up
500 Meter Row Erg
followed by …
Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts
A.
Three sets of:
Dumbbell Strict Press x 8-10 reps @ 2111
Rest 45 seconds
Bent-Over Dumbbell Flies x 12-15 reps
Rest 45 seconds
Strict Toes-to-Bar x 6-8 reps
Rest 45 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – GHD Sit-Ups x 6-10 reps
C:
For time:
20 Beastmakers
Time Cap: 8:00
Goal: Sub 5:00