A. EMOM 9
– 6 Pistols
– 8 Push Jerks 135/95
– 10 Box Jumps
3 REFT
8 DB Box Step Overs 50/35
6 Burpees
50FT DB Lunges 50/35
rest 2 mins
*Cap 15
MFit
Warmup: 2 rds
1 min row
10 band pull aparts
10 db floor press
10 glute bridge
10 lat push downs
5 pushups
4 Rounds:
A1. DB CG Bench press x8-10
rest 0:30-1 min
A2. SA DB bent over row x8-10e
rest 1 min
3 rounds:
B1. KB standing windmill x6-8e
rest 1 min
B2. KB Pull throughs x8-10e
rest 1 min
Conditioning:
EMOM 15
0:45 rower sprint
0:45 Pushups
0:45 alt DB clean and jerk
0:45 plank
Rest