9/15
A. EMOM 12 minutes
min 1: echo bike 10/8 cals
min 2: 8-12 thrusters @ 95#/65#
min 3: max burpees in 40 seconds
*Goal is consistent burpees each set
+
10 minute AMRAP
21 Ab mat sit-ups
15 DB/kb push press 35#/20#-26# per hand
9 box-jumps 24″/20″
Essentials
A. EMOM 12 minutes:
Minute 1: renegade row x12-16
Minute 2: barbell glute bridge off bench x8-10
Minute 3: plate overhead march :30
+
B. 3 Minute AMRAP
9 push-ups
6 dual DB/KB deadlifts
3 shuttle runs (40ft =1 20ft down + 20ft back)
Rest 1 minute x3 sets