A. For Quality
5 rounds:
14 Renegade Rows (7 per side alternating)
12 Banded Chest Flies
10 Medball Over the Shoulder*
*Start at different stations and share (40/30). There’s an 80lb ball if you’re feeling frisky and a 20# SLAMBALL if you need to scale. NO Medicine balls =)
B. For Speed
E3:00 x 4 rounds —> 400m Run
C. For Fun
100 Push-ups