07 - 12 - upper strength endurance

Prep - 10 Scap CARs -- 10m Bear-crawl -- 5 Push-ups -- 10 Dual Bicep Curls - x 3 rounds, NFT

Work - Db Continuous Press - 10-15 + Cals - Assault Bike - 8 / 6 + 5 Lateral Raises

E3MOM x 2-3 - you will start the clock at 0:00 and begin your interval, completing Db presses then cals on the assault bike then shoulder IR's, you will aim to complete this in under 3min and rest the remainder of the 3min interval, repeating 3x for a total of 9min

Before starting next interval: FLR (front leaning rest) 1min x 1

Work - Db Incline Piston Press - 5 (e/s) + Single-unders - 150 / 100

E2MOM x 2-3 - you will start the clock at 0:00 and begin your interval, completing db rows then cals on the assault bike then you have a choice of either: single under's or bear-crawl. You will aim to complete this in under 2min and rest the remainder of the 2min interval, repeating 3x for a total of 6min

Before starting next interval: Wheelbarrow Plank (partner) / regular forearm plank - 45 sec x 1

Work - 5 Db Cleans + 5 Bicep Curls

EMOM x 2-3 - you will start the clock at 0:00 and begin your interval, completing db cleans, bicep curls (same or different weight) and either a wheelbarrow plank (partner) or a v-sit hold. You will aim to complete this in under 1min and rest the remainder of the 1min interval, repeating 3x for a total of 3min.