Bicep Openers x 10
Arm Circles (XioPang) x 10
Bent-Over Row x 10
Curl to Press x 10
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2 Sets:
20 Bear Crawl Forward Steps
20 Bear Crawl Backward Steps
30s rest
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Every 2 minutes for 5 sets (10m):
5-6 x Bench Press (20x1)
into...
Every 3 minutes for 2 sets (6m):
Max Reps @ 90% from Heaviest Set above
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EMOM for 20 min:
1 = 15 Cal Bike
2 = 10 x Ring Dips
3 = 12 TTB
4 = 15 HR Push Ups
5 = REST
Pyan ~ 135-155-175-185-195 / 6/7 @ 180#
Smalls ~ 135-155-175-185(3)-180 / 9/7 @160#
tb ~ 135-155-175-195-215 / 11/6 @ 195#
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