Happy Birthday Evan Eile!
A) EMOM x 5
2-5 Muscle-ups (ring or bar)
or
4-8 Strict pull-up & Dip
B) Every 3 minutes for 15 minutes (5 sets)
5 Bench press (increase load across 5 sets)
12 DB single leg RDL (scale by holding one DB or using just bodyweight)
Mobility:
2 minute lax ball hamstring mash while seated on bench
