20 – 10 – 5 REPS
Finisher – Pull -Ups | 1 MIn Hallow Hold
Station A 17 MIN
Bar | Bikes | DB
Chin – Ups
Bands Lat Pull Down
Ride (5MIN, 3MIN, 1MIN)
Renegade RowsÂ
Station B 17 MIN
Benches | KB | ROPE
Dumbbell One-Arm Sitting Biceps Curl
Rope Slams
Tricep Extensions
KB Heavy Swing