A) 21-15-9

Air Squat (1,1,1,1)

Hand Release Push-up - to- Y (1,1,1,1)

Alternating Prone T (1,1,1,1)


B) 12:00 EMOM

DB Floor Press x 8 (evens)

DB Renegade Row x 12 (odds)


C) 4 Rounds:

Row x 250 m

Push-ups x Failure



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