Friday 1/3/25
A. EMOM 12 min
min 1: 1-3 rope climbs or 3-6 supine to standing rope climbs
min 2: 8-10 barbell glute bridges @ 115#/75#+
min 3: FLR on floor 30-45 seconds
B. 3 rounds for time
Run 400m or Row 500m
25 Double DB or kb deadlifts @ 50#/35# per hand
15 pull-ups
Essentials
A. Take 12 minutes to complete 3 sets of the following
A1.Seated DB military Press x10-12 reps
A2. Goblet Split squat x6-8/leg
A3. Strict Pronated pull-up w/ band or ring rows max reps in 30 seconds
+
10 minute AMRAP
6 no push-up burpees
10 Deadlifts
12 knee-ups/ toes to bar