Friday
A. EMOM 12 min
min 1: 8-10 pendlay rows @ 135#/95#
min 2: DB RDL x8-10 reps @ 50#/35# per hand
min 3:Hollow rock 20-30 seconds
B. For time
3 rounds for time
Run 400m
30 ab mat sit-ups
20 single db step-ups 24″/20″ 50#/35#
Essentials
For time w/ partner
60 alternating DB snatches (Elbow plank)
Run 200m or bike/row 10/8 cals
50 Knee ups/v-ups (wheel hold)
Run 200m bike/row
15 supine rope climbs (Goblet Wall sit)
Run 200m bike/ row
50 knee ups (Wheel hold)
Run 200m bike/row
60 alternating DB snatches (Elbow plank)
*Both partners run/bike
*Must perform hold for partner to work