Buy in – 50 Cals AB or Row

50 DB/KB Bent Over Row (DB in each hand) 50/35
50 DB Reverse Flys 25/15
50 Barbell Bicep Curl 75/55
50 Strict Chin-ups or 50 Straight Leg Ring Rows or 30 Banded Strict Chin-ups

*Break the work up anyway you want*

Cash out – 50 Banded Hammer Curls


2RDS for Time

2000 Meter Row
50 Squats
20 Push-ups



A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching