Thursday
A. EMOM 12 minutes
min 1: 10 Pendlay rows @ 115#/75#+
min 2: Side plank 20-25 sec/side
min 3: 12 DB death marches @ 50#/35# per hand
B. 4 rounds for time
Run 200m
16 v-ups
12 alternating DB snatches @ 70#/50#
Essentials
Every 2:00 x12 sets (4 sets each alternating)
**Cap all sets at 1:45
set 1: Row 9/7 cals+6 burpees over erg
set 2: Echo bike 8/6 cals+2-3 DB overhead shuttle carries
set 3: 2 rounds of “Cindy”
1 round of Cindy =
5 pull-ups/ring rows
8 push-ups
10 air squats