5min row @60%
Foam roll - upper back, chest, lats, glutes

Part A
3 sets - rest as needed between sets
8 DB assisted pull ups - 2RIR

Part B
3 sets - rest as needed between sets
8 bench supported DB reverse fly - 2RIR
20m DB carry -2RIR

Part C
EMOM for 12min
1st min: 6 deadball over the shoulder
2nd min: 8 single arm DB push press each side
3rd min: 15 TRX row
4th min: rest


Back track to your favourite workouts

Nathan Horner