Workout of the day

10 min EMOM (week 3 of 6)‍

Min 1: 5 Pause Bench press @ 67-77%

Min 2: 8 DB chest flys

For time: (14 min Cap)

30 Alt Renegade rows
30 Deficit Push-ups on DB's
30 DB Burpees

20 Alt Renegade rows
20 Deficit Push-ups on DB's
20 DB Burpees

10 Alt Renegade rows
10 Deficit Push-ups on DB's
10 DB Burpees
‍

DB Weights:

L1: #20/35
L2: #30/40
L3: #35/50

3-Rounds for time: (no measure)

10 Straight leg Turkish sit-ups w / plate
8 Hanging leg Raises or knee raises