FBB

WARM UP

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12 Bent Over Band Pull Aparts (pause 1sec with hands wide on each rep) 10 Drop Lunge to Knee Lift/leg - 1-3” 30sec Quadruped Shoulder Taps.

3 sets

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Back Rack Split Squat: 2110; 8-10/leg; rest 75sec x 3 Sets *rear foot on 4-6” plates
Pronated Strict Pull Up: 2011; 8-10reps; rest 75sec x 3 Sets

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Cyclist Front Squat: 31X0; 8-10 reps; rest 75sec x 3 Sets 

Chainsaw Row: 20X2; 8-10/arm; rest 75sec x 3 Sets

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5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round Renegade Rows 50/35lbs
*5 Cal Row between each set
rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Strict Knees to Elbows
*5 Cal Bike between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Alternating DB Thrusters 50/35lbs
*30 Double Unders between each set