Tuesday December 7, 2021



Part 1.
4 Rounds 

5- Chin-ups/Pull-ups/Banded Pullups (3-1-3-1 Tempo) 
10- DB Renegade Rows (left/right) 
Max Reps: Ring Rows

Part 2.
AMRAP in 16:00 Minutes

10- Double DB Bent Over Row 
20- Banded Facepulls
30- Banded Bicep Curls 

Part 3.
Row 2000m
Bike Erg 4000m
Time Cap 8:30 Minutes
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