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