Friday, May 31, 2024

Friday

A. EMOM 12 minutes

min 1: 5-10 strict pronated pull-ups

min 2: 8-10 seated DB strict press

min 3: weighted plank on elbows 30-45 seconds 

*work for ≈ 30 seconds on the pull-ups each round

B. 10 minute AMRAP

Run 200m

20 Push Press @ 65#/45#

20 air squats

Essentials

A. Take 12 min to Complete 3 sets:

    A1. 10-12 Romanian deadlifts 

    A2. 20-30 second side plank 

    A3. 12-15 upright rows 

B. EMOM 20 min 

    min 1 & 2: row 400/300m

    min 3: 14 wall ball

    min 4: 15 jump rope + 8 DB snatches