BASE

Banded RMU Drills

EMOM 10

1: 5-10 Strict Ring Dips

2: 3-8 False Grip Ring Pull-up or FG Ring Row

2 Sets

500m Row

- Rest 1min -

500m Run

- Rest 1min -

40 Wall Balls

- Rest 1min -

25min Cap

*HYROX people, this is for you. :)

GAIN

Banded RMU Drills

EMOM 10

1: 5-10 Strict Ring Dips

2: 3-8 False Grip Ring Pull-up or FG Ring Row

3 Sets

21s BB Bicep Curl

15 DB Lateral Raise

20 Banded Tricep Pushdown

- Rest 2min b/t sets -