work 3.jpg

The antler left behind from the deer that jumped through the window.

Warm Up:  

Around the world

1 Min Each

  • Row 
  • Bike  40-60 rpm 
  • Single Unders 
  • Step Ups 
  • Burpee Broad jump 

EMOM x 10

  1. 6 - 8 strict pull ups or heavy pulls 
  2. 20 band pull aparts 

EMOM 15

  1. 20 Lateral Overs 
  2. 15 kb deadlifts 
  3. 20 MB Russian twists

 

Extra Credit: 

30 sec each move: 4 rounds

  • Sit ups 
  • Leg Raises 
  • Plank 
  • Knee Drives