Equipment: Suspension, Med-Heavy DB

EMOM = 4 min

• Renegade Row x10 total (Med-Heavy DBs)
• Squat Hold xROM

Timed: 1 min (switch leg/arm at 30 seconds) x3 Rounds then Switch = 18 min total

Group A

• Squat Variations (Med-Heavy DBs)
• 1-Arm Rows (Med-Heavy DBs) *No Bench
• Waiter Lunge (Med-Heavy DBs)

Group B

• Pistol Squats (Bench or Suspension)
• Archer Row (Suspension)
• 1-Leg Dead Lift (Med-Heavy DBs)

Recovery: Strap Stretch