Warm Up
EMOM 9 mins
1 - 7 Burpee PullUp
2 - 10 Med Ball Clean
3 - 10 Light SA DB OH Lunge (total)

MOB
Athlete's Choice

A. Superset 1
-3x3 Strict Ring Muscle Ups
-3x8 BB Glute Raise from floor

B. Superset 2
-3x10 DB Bench Press
-3x10 DB Row (leg on bench)

 C. EMOM and on and on and on until you're done
EMOM 30 minutes (6x)
1 - 5 Ground to Overhead (155/110)
2 - 10 Chest to Bar Pull Up
3 - 12 HSPU
4 - 12 TTB
5 - 10 Burpee Box Jumps

D. Naps on naps on naps and/or snacks on snacks on snacks
 

Comment