Pump, row, spin

3 sets

complete 1 set every 3 mins (9 mins)

max rep strict press

straight into

max rep shoulder to overhead

straight into

max rep pushups

select a weight that allows for 5-8 strict presses


complete 1 round every 3 mins for 18 mins ( 6 sets)

45 sec max meter row

15 sec rest

45 sec max double under

75 sec rest

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