Warm up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds



Mobility
15 banded wall slides
30 seconds banded drivers
30 seconds calf eccentrics
5 each side supine press and roll to the side
https://www.instagram.com/p/CdbFHUIAKJW/




30:00 EMOM
"The Devil's Doubles"
min 1- 15/10 cals row or 12/8 cals
min 2- 5-6 reps devil's press 50/35
min3- 10-30 DUs