A: 3 Sets:
5 Weighted Chin Ups
8 (4 each side) Single Arm DB OH Squat
8 Single Arm, Bent Over DB Row (each arm)
Rest 2 Min
B: EMOM 10 Min:
8 WB (20/14) + 8 Russian KB Swings (32/20)
Work on moving fast and fast transitions. Save any rest for the end of the minute. Scaled number of reps if not finished by 0:45 mark in the first 1-3 rounds.
C: 3-4 Rounds each:
7 Jefferson Curls and
10 Slow, Controlled Tuck Ups
Start light on the jefferson curl! Better to start light and get full ROM than to go heavy.