A1. Seated DB Arnold Press; 8 reps x 4 sets; rest 90 seconds
A2. Strict Pull-up (adjust as needed); 3.3 x 4 sets; rest 30 sec; rest 90 seconds
B1. KB Alternating Z Press; 8/arm x 4 sets; rest 60 seconds
B2. BirdDog Row on Bench; 8/side x 4 sets; rest 60 seconds https://www.youtube.com/watch?
I used a 35lb Kb for A1-B2
12min EMOM:
Odd: 45 Sec Bike @ easy to moderate pace
Even: Banded Strict Pull-ups
B1. KB Alternating Z Press; 8/arm x 4 sets; rest 60 seconds
B2. BirdDog Row on Bench; 8/side x 4 sets; rest 60 seconds https://www.youtube.com/watch?
I used a 35lb Kb for A1-B2
12min EMOM:
Odd: 45 Sec Bike @ easy to moderate pace
Even: Banded Strict Pull-ups
I held 340 watts on the bike. My lats blew up almost immediately on the pull-ups, I went 10-10-8-8-5-7 for those and they were a lot harder than I anticipated
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