thursday

Warm-up

​AMRAP x 10 MINUTES
:30 Bike (65-70% Effort)
5/5 Single Arm Ring Rows
5/5 Single Arm Arnold Press
10/10 Single DB Suitcase Romanian Deadlifts

Strength

4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings

-Rest as needed b/t Sets-

Finisher

​FOR TIME*
40-30-20-10
Russian Twists

*:30 Max Cal Bike Sprint after each set.

(Score is Total Cals)