Friday
Bike/row/ski :20 sprint
10 Cossack Squats
20 each of Y-T-W on floor
50 Mountain Climbers (Total)
5 Push press
5 Muscle cleans
3x
Then…
EMOM x 4min.
Odd: 10/7 Cal
Even: 50 Double Unders/50s
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 15-18 Wall Balls
EMOM x 4min.
Odd: 10/7 Cal Rx+12/9
Even: 50 Double Unders/50s
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 15-18 Wall Balls
EMOM x 4min.
Odd: 10/7 Cal Rx+12/9
Even: 50 Double Unders/50s
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 15-18 Wall Balls
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.
at the 28min. Mark….
5 Rounds:
Tabata “JT”
20sec. of Max HSPU’s/ DB lateral raises or L-sit DB press
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest