Make it hurt

Posted: 07/20/2016 in Uncategorized
Warm up

Row 1,000m or Assault bike 30 cal 

20 push-ups 

20 ring rows 

20 second bottom of dip hold 


EMOTM for 10 Minutes 

3 Bench Press

EMOTM for 5 Minutes 

8 KB upright rows per arm 

*Internally rotate hand so

that your thumb is facing your body.

lift elbow as high as possible.

Use a very light weight,

small metal plate if necessary. 



Double Alternating Tabata 


Cal Row 


100 band pull aparts 

*Not for time

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