10 x on the 3 Minute
16 DB Back Rack Lunges

12 DB Russian Twists/Side
8 Hand Release Push-Ups
4 Strict Pull Ups

MCx: 50/35

MAx: 35/20, knee hr push up, band

MVx: 25/15, reg knee push up, 4 ring rows

GOALS + GUIDANCE: On the 3 minute complete the 16 lunges (db behind the neck), russian twists with the db, then hand release push ups, and 4 pull ups. You will have about 1 minute to rest between rounds.

4 Rounds:
10 Band Lat Pull Down (hold end for 3s)
10/10 DB Bent Over Rows

10 DB Curls
Rest 1:30 Between Sets