ME Bench + bands up: 1RM
RS Press: 4 x 5
Chest Supported Rows: 4 x 8
For Time:
10 Single Arm DB Press
20 Hovers, V's, Bikes
Ascending Shuttle Run:
10m out/back, 10m, 20m out/back, 10m, 20m, 30m out/back... up to 50m
*Each round the distance increases
Finisher: 150 Band Tri's
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