CHEST AND BACK

STATION 1

• Incline Barbell Bench Press 16r
• Single Arm Dumbbell Rows 16r per side
• Up Downs 15r

STATION 2 (BURN)

• Push-Ups w/ Row 10r in :60 sec
• V-Ups 10r then Plank with the remaining time in the minute

STATION 3

• Dumbbell Bench Press 16r
• Dips 16r
• Rope Pulls 4r

STATION 4

• Pendlay Rows 16r
• Burpees 15r

BURNout (10 minute EMOM)

• Begin each minute with 5 Burpees then
• Perform as many Woodchops with the remaining time in the minute
• Workout is complete when you reach 150r of Woodchops