WARM-UP

2 Rounds
10 R/L Banded Side Plank Row
12 Seated Pike Lifts

2 Rounds
15 Band Pull Aparts
:20 Push-Up Hold 


PART 1

3 Rounds
10 KB Or DB Wide-Narrow Floor Press
15 DB Back Fly’s
20 Weighted GHD Back Extensions Or Supermans

 
PART 2

“MAR-VEL”

21 Min AMRAP
(W/ a Partner Break It Up However You See Fit)
100 Ft Walking Lunge 70/53
2/ 1.5 Mile Assault Bike
30/20 Chin-Ups
40 KB Swings 
50 Bench Press 155/85
60 Bench Pike Ups