Friday
6/20
A. EMOM 12 minutes
min 1: Echo bike 10/8 cals
min 2: 3-5 sandbag cleans over shoulder
min 3: Side plank 20 seconds/side
B. 8 minute AMRAP
2-4-6-8-10…
Strict HSPU
Power Snatch @ 115#/75#
Essentials
“Choose your own adventure”
3 rounds for time
Run 300m row 350m or bike 13/11 cals
20 step-ups w/ med ball
Overhead movement
*For the overhead movement you can choose to complete the movements in any order
but must complete all 3 at their prescribed reps
7 wall walks or 7 overhead shuttle carries
14 pike HSPU or 14 DB strict press
21 kipping HSPU or 21 DB push press
14 min time cap*
+
2 sets
DB bicep 21’s
15 DB/plate bent over flies