Monday
7/28
For time
Run 400m
42 Wall ball 20#/14#
21 Power Cleans @ 135#/95#
Run 400m
30 wall ball 20#/14#
15 Power Cleans
Run 400m
18 Wall ball
9 power cleans
Extra Credit
Single leg glute bridge x10 reps/side (db across hip)
15 DB bicep hammer curls
x3 sets
Essentials
A. EMOM 12 min
Min 1- DB Sots press x6-8/arm
Min 2- inverted barbell rows x6-8 @20×2
Min 3- 15 sec hollow hold + 15 sec hollow rock
B. For time
21-15-12-9
Row/bike calories
DB or barbell push press
KB deadlifts