Friday
5/16
A. EMOM 12 min
min 1: Farmers walk 50m @ 70#/53# per hand
min 2: Weighted plank on elbows 45 seconds
min 3: 10-15 DB overhead tricep extensions
B. 4 rounds for time
Run 200m
12 box-jumps 24″/20″
16 Single arm DB hang clean and jerks @ 50#/35#
Essentials
Every 3:00 x12 sets
Set 1- Row 16/13 cals+Farmers hold 45-60 seconds
set 2- Echo bike 13/10 cals+Sandbag bearhug hold 45-60 seconds
set 3- Run 250m or row 300m+3-5 DB overhead shuttle walks or walk walks
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