Warm Up:
500m row
2 Rds
10x kb push press (slow descent, 5 each arm)
30 sec hold lunge rotation with dowel (each side)
10 box jumps
WOD:
EMOM for 15 mins:
Min 1 – 5x push press (build to a heavy 5)
Min 2 – 2 legless rope climbs (scale to quantity or style of climb, 6 slow ring rows to scale)
Min 3 – 20/15 cal row (scale 45 sec max effort)
After Party:
3 sets of
10 stationary dips (15 bench dips)
10 barbell bicep curls
20 tricep push downs with band