Whiteboard Brief:

Warm Up:

2 rounds

20 Lateral Hops

10 Knee To Chest

20 Butt Kickers

10 Knee To Chest

20 Flutter Kicks

Build: Chest/Back

EMOTM x 16 Mins:

1) 6-12 Single Floor Press (Right Arm)

2) 6-12 Single Arm Bent Over Row (right arm)

3) 6-12 Single Floor Press (Left Arm)

4) 6-12 Single Arm Bent Over Row (Left arm)

Conditioning:

For Time:

50 Alt. Renegade Rows (No pushup)

30 Pushups

30 Alt. Renegade Rows

30 Updowns

10 Alt. Renegade Rows

30 Burpees