Friday
A. EMOM 12 min
min 1: 12-14 DB reverse lunges @ 50#/35# per hand
min 2: 8-12 toes to bar or knee to elbow
min 3: Strict press x7-10 reps @ 95#/65#
B. For time:
20-16-12-8
Box-jumps 24″/20″
Single arm DB hang clean and jerks @ 50#/35#
16-13-10-7
Row or bike cals
Essentials
A. For quality:
18-15-12-9
Dual DB bicep curls
bench press
25 banded tricep push downs between each set
**increase weight as reps go down
B. For time
21-15-9
Sumo deadlift highpulls w/KB or BB
Box steps or jumps
Row or EB 15/12 after each set
Extra credit:
3 sets:
DB side bends x 12/side
V-ups x 18
DB Romanian deadlifts x 10