Friday
A. Take 15 minutes to complete the following
close grip bench press
x10,8,6,4,2
B. For time:
20-16-12-8-4 for time
front rack reverse Lunges @ 75#/55#
HR push-ups
Sumo deadlift high pull @ 75#/55#
Essentials
A. 12 min EMOM
min 1: seated DB z-press x10-12 reps
Min 2: weighted plank 30-45 seconds
Min 3: farmers walk 50m
B. 3 rounds for time:
48 jump rope
24 walking lunges
12 single arm DB devils press
*Run 200m/ row 250m/ bike 12/8 cal after every round