March 5th, 2019

All movements will be completed for 3 sets of 12-20 reps (unless noted otherwise)
The goal is to start at the top of the rep range with an RPE 5-6 (meaning 4+ “reps in reserve”)
Then let the reps decrease each set to ensure that you stay around RPE 5-6 on each set

A. Incline DB Bench Press

B. Neutral-Grip DB Seal Rows (see video demo)

C. Chest-Supported DB UPRIGHT Rows (see video demo)

D. EZ or Barbell Preacher Curls (see video demo)

E.  2 Rounds:

90 seconds Row @ 75% effort
Rest 30s transition
90 seconds of “Two Pushup Burpee Box Jumps”
Rest 30s transition
Renegade Rows x 30 reps (alternating 5 per arm) (see video demo)
Rest 30s transition
Dips OR Bench Dips x 8-15 reps unbroken
Rest 3 min then complete second round

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