Friday, June 13, 2024

Friday

Every 2:00 for 12 sets (4 sets each alternating)

set 1- Row 12/9 cals+8-10 pull-ups or 8-10 ring rows

set 2- 3 Wall walks+Farmers walk 3 shuttles+6 Double kb deadlifts

70#/53# per hand

set 3- 10 DB s2oh @ 50#/35# per hand+10 Box-jump on and over 24″/20″ box

*Scale according to finish ≈ 1:30

*if you spill over into the next set, rest during that set

Essentials

A. 12 min EMOM

     min 1: 12-15 DB bench press

     min 2: 10 toes to bar, hanging knee raises, or v-ups

     min 2: EB 8/10 cal

B. 3 rounds for time

    50 single unders

    20 alt DB snatch

    16 goblet reverse lunges

Extra credit: 3 sets

15 KB horn bicep curls 

15 KB horn tricep extensions

Rest 60-90sec b/t sets