A. Every 2 min. for 6 min.:

6 Push-presses @ 65%

*** Use 7 min. to warm up to 65% before starting the working sets. ***

 

B. Every 2 min. for 10 min.:

2-3 Banded strict MU's 

or

2-3 Strict MU's with feet on the floor

 

C. EMOM 10 min. alternating:

150 m Row w. false grip and damper at 10

20 Russian KB swings 24/16 kg