A. Bent Over Row 5 x 6-8 reps
*strictly 90 sec. rest
B. EMOM x 10:
20 sec. Pull-ups (any style)
rest 10 sec.
30 sec. Plank.
C. 5 x 3 Dragon Flags (see the video)
*start with bent knee negatives and work towards the full movement (if you can) over the five sets.
