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Warm Up: EMOM: 5 

1) 12/9 Cal Bike 

2) 15 Ring Rows 

3) Farmers Carry 

4) Jump Rope 

5) Hollow Rocks/ Hold 

EMOM x 20 Minutes 

  1. 15/12 Cal Row 

  2. 15 Up downs 

  3. 15 Kb Swing 

  4. :40 plank (any variation)

*scale reps to something you can get done in 40 seconds at a sustainable pace 


Cashout: 

  • 1-10 

  • Sit Up/ Russian Twist/ V Up 


Strength Training:

  • Standing Barbell Strict Press  = 5 x 3

  • Seated Arnold Press = 3 x 8

  • Cable Upright Row = 4 x 10

  • DB Shrugs =  4 x 25