Go through a 10/10/10 rowing warmup, then get the workout movements set up and get ready to rock and roll!
5 sets of
Ring row–pause at chest and extension
Double dumbbell floor press–2 second tempo/direction
Goblet sumo squat 2 second tempo/way, 1 sec pause in bottom
Goal is minimal transitions
EMOM, including the beginning, 10 hollow rocks
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