| Lift Bentover Row 8@ 60% 8@ 70% 8+ @ 75% superset with 3×12 unbroken pushups, add weight if that’s easy |
| Workout For time 20 renegade rows 30 dumbbell s2o 40 burpee to a 6 in target 2×50/35 quarters ring muscle ups instead of renegade row renegade row= 1 pushup+1 row/arm (so 2 row for every pushup) |
| Mobility 10 pvc passthroughs 1:00 banded lat stretch/side x 3 sets |
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