Time for this one again. My favorite SHRED wod.
Part A is a 35 minute workout that starts with a buy in and finishes with an AMRAP in the remaining time. The score will be rounds and reps for the remaining time AMRAP.
Part B is a standard AB EMOTM
The bands you choose are very important. Spend some time before the wod figuring out good band heights for dips and pull-ups and be ready to go.
Strict Ring Dips or bench dips, block dips, DB Bench presses
Strict Chin Ups
directly into. . .
40 DB Rows, alternating 5 per side (50,35)
40 DB Pullovers (50,35)
directly into AMRAP
10 Cal Row
10 Feet elevated pushups
15 Abmat Situps or GHD’s (RX +)
8 Minute EMOTM
Odd: 45 second plank
Even: 25 Tuck Ups