FRIDAY 2 September 2022

Warm-up
AMRAP 5
10 Ring rows
10 Push-ups
10 Bend + Bow

Workout
Four Parts in 12 minutes
EMOM for 3 minutes:
15 Dumbbell BO Rows (2×15/2×10)
10 Push-Ups

EMOM for 3 minutes:
10 Dumbbell BO Rows (2×20/2×12.5)
10 Push-Ups

EMOM for 3 minutes:
5 Dumbbell BO Rows (2×25/2×15)
10 Push-Ups

Then, AMRAP in 3 minutes:
Dumbbell BO Rows (2×15/2×10)

Then

10 Minutes
Stretching or weakness work (not optional)