5 rounds for quality of:
10 Single Arm Dumbbell Bench Press
6 Strict Toes-to-bars
Single Dumbbell Bench Press
(10L/10R)
Build in Weight each set
Strict Toes to Bar
– Strict toes to vicinity
– Strict knee raises
-Athletes may start on opposing exercises
8 rounds for max reps of:
max rep Dumbbell Renegade Rows, 50/35 lbs, 30 secs
Rest 30 secs
max rep Pull-ups, 30 secs
Rest 30 secs
– Athletes can start on opposing exercises in short on dumbbells
MODIFICATIONS
Dumbbell Renegade Rows (Push up + Row + Push Up + Row)
Reduce Weight
:15 elevated Push ups + :15 Alt Dumbbell Rows
Pull-ups
Banded Pull-ups
Ring Rows
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