Friday
A. 8 min EMOM
3 Hang squat clean @ 70% of 1RM
B. Every 2:00 x10 sets alternating
set 1- Row 10/8 cals+8 burpees over erg
set 2- Echo bike 10/8 cals+10 DB shoulder to overhead @ 50#/35# per hand
*cap each set @ 90 seconds
Essentials
A. 20min AMRAP
Run 300m or row 400m or bike 14/10 cals
30 plate to overhead
20 plate overhead lunges
10 v-ups
+
Extra credit:
12-15 DB tricep extensions
12-15 DB bent over flies
20 banded bicep curls
x3 sets