EVERY 75 sec x3 rounds
1 – 10 Single Arm RNT Dumbbell Row Right @ 20X1 – RPE 8
2- 10 Single Arm RNT Dumbbell Row Left @ 20X1 – RPE 8
3- 10 Single Arm body Bias Row Left
4- 10 Single Arm body Bias Row Right
Every 90 sec x3 rounds
1- 10 Alt Sit DB press
2- Ca 30-45 sec GHD Holds w plate
3- 10 Wall supported Split Squat left
4- 10 Wall supported Split Squat right