Friday
A. Take 12 minutes to complete 4 sets of the following
Strict Press x6-8 reps
Farmers walk 150ft in 25ft shuttles 70#/53# per hand or heavier
B. 3 rounds for time
Run 300m
15 Sumo deadlift high pulls @ 95#/65#
10 pogo burpees over bar
Essentials
A. In 15 minutes complete 3-4 sets:
A1: DB bench press @30×1 x8-10
A2: wall sit 30-45 seconds wtd.
A3: supine rope climbs x3-4
A4: banded hamstring curls x20
B. 16 min EMOM
Min 1: echo bike 8/6 cals
Min 2: 10-12 hanging knee raises
Min 3: walking lunge 50ft wtd.
Min 4: 8 push-ups + 8 alternating v-ups