Here is your workout of the day!
A. Bent Over BB Rows: 4 sets x6 reps
B. Seated Reverse DB Flies: 3 sets x8 reps
EMOM x 16
Min 1: S.A KB Complex: Hang Clean + 2 Front Rack Lunges + Thruster + 2 OH Lunges (each side)
Min 2: :30 second Lateral Plank Hold
Min 3: :30 sec Mono-structural piece @90%
Min 4: :30 second Lateral Plank Hold (opposite side)