Friday
A. EMOM 12 minutes
min 1: 1-3 rope climbs or 4-6 supine to standing
min 2: 10-12 front rack reverse lunges @ 115#/75#
min 3: Echo Bike 10/8 cals
B. 3 min AMRAP
2-4-6-8-10…
Double Kb deadlifts 70/53 per hand
1-2-3-4-5…
Line facing burpees
Rest 1 min
3 min max echo bike cals
Rest 1 min then repeat but 2 min AMRAP
Essentials
A. EMOM 16 minutes
Min1: floor chest press w/ DB’s x12-14
Min2: plank on elbows 30-45 sec
Min3: supine rope climb x2-4
Min4: bike/row @ consistent effort 30-45 sec
B. 8 min AMRAP
12 pogo jumps over barbell
8 Ab mat sit-ups
6 deadlifts w/ barbell