Week 12-2-24
Monday
A. EMOM 12 minutes
min 1- Echo bike 12/9 cals
min 2- 6 devil press @ 50#/35# per hand
min 3- 6-10 strict pull-ups
B. 12 minute AMRAP
15 Wall ball 20#/14#
10 Box-jumps 24″/20″
5 Power Cleans @ 165#/115#
Essentials
A. 12 min EMOM
Min1- 10-12 DB bench press
Min2- wall sit 30-45 seconds
Min3- 3-4 shuttle runs
+
B. 10 min AMRAP
10 wall ball
12 DB hang clean and jerks
14 sit-ups
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