Friday
Essentials
A. EMOM 12 min
Min 1- row 10/8 cals
Min 2- max DB step-ups in 40 seconds
Min 3- weighted plank on elbows 35-45 sec
+
B. 12 min AMRAP
4-6-8-10-12…
Single arm DB hang squat clean
Single arm DB shoulder to overhead arm #1
Single arm DB shoulder to overhead arm #2
*Run 100m after each set
A. Take 12 minutes to complete 4 sets of the following
A1. Close grip bench press @ 30X1 x6-8 reps
A2. DB RDL @ 3010 x10 reps
B. 10 minute AMRAP
Echo bike 12/9 cals or Row 14/11 cals
8 kipping HSPU
3 Power Cleans @ 185#/125#