10 Banded Pull Aparts
10 Banded Y’s
10 Banded Scapula Push Ups
5 Burpees with a fast Push Ups
24/side Single Arm Front Rack DB Lunges (50/35)
20 T2B
10 Wall Climbs
20 T2B
24 Single Arm Front Rack DB Step Ups (50/35 – 24/20)
20 T2B
10 Wall Climbs
20 T2B
24/side Single Arm Front Rack DB Lunges (50/35)
EMOM x 20-24 mins:
1. 45 sec Row
2. 45 sec Assault Bike
3. 45 sec Ski Erg
4. Rest
5(-2) Bench Press T21X1
Rest 1 min
5-6 Band Resisted Chin Ups Rest 2 mins
For the Band Resisted Chin Ups use a DB/DBs on the floor and wrap the band on your shoulders.