Strength 28/12/20

Strength 

EMOM 15′  (3 sets) of:
Station 1 – Bent-Over Reverse Flys x 10 reps
Station 2 – Bent-Over Rows x 10 reps
Station 3 – Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40″(Left Side)
Station 5 – Split Squat Pulses x 40″ (Right Side)

23/12/20

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (22,5/15)
Double-Unders
Single-Arm Dumbbell Strict Press (22,5/15 – alternate every 10 reps)

Time Cap = 30′