BASE

Seated RMU Drills

EMOM 8

3-8 Ring Dips

AMRAP 20

500m Run

30 Dual KB Reverse Lunges (16/12)

500/400m Row

30 Push-ups

GAIN

Strict Press

10-8-6-4-2

Build to a heavy 2

Seated RMU Drills

EMOM 8

3-8 Ring Dips