4 Rounds of:
8 1-Arm KB Rows w. rotation (1sec pause at top of each rep) each
20 Banded Facepull-aparts
Rest 90s between rounds.
5 Rounds for Time
2/1 Rope Climb
15 DB Push Press (50/30) (neutral grip)
20/17 Calorie Row
- Rx+: 2/1 Legless Rope Climbs, 27.5kg/40lbs, 20/17 Cal Assault Bike
- 20:00 Cap
RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.
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