Open Gym
Bro Sesh
A1) 5 CGBP @21X1 x 3 sets
A2) 10 Ring Row @2020 x 3 sets
B) 16min EMOM
min 1: 30sec Hard row
min 2: 8-12 DB OH Tricep Extension
min 3: 8-12 DB Hammer Curl
min 4: 40sec amrap Ball Slams
C) Low and Slow
2,500m row
Every 500m get off and perform:
15 Russian KBS
16 walking lunges
15 ABMSU / VUPS