EMOM 8
– 10 DB Snatch 50/35
– 150Ft Shuttle Run (25ft section)
rest 5 mins
EMOM 8
– 12 KB Swings 70/53
– 6 BBJO 24/20
rest 5 mins
EMOM 8
– 50ft SA SB Walking Lunge 50/35
– 36 Double Unders
MFit
Warmup:
2 min bike into two rounds:
Cossack x5e
Walking lunge to reach x5 e side
Banded GM x10
Banded lat pushdown x10
4 rounds:
A1. BB RDL x6-8 reps
rest 0:30
A2. FFE DB split squat x6-8e
rest 1 min
Conditioning: 6 min AMRAP
10/8 cal bike
12 KB swings
rest 2 mins
6 min AMRAP
25 ft 2 DB FR walking lunge
10 burpees over DBs
Mobility:
10-12 Jefferson curls
1 min e Pigeon pose