9.26.2019

Warm Up

Row or Jump Rope for 2 minutes

Then, 2 Rounds of:

  • Wall Walk x 2
  • Burpee to Target x 4
  • Romanian Deadlift x 8 (bar only)

Workout of the Day

A. 5 minutes – HSPU Pracitce

B. EMOM for 8:

  • Odd – Power Clean x 5-7 @ 60-70% of 1RM
  • Even – HSPU x 8-12

Rest/Walk 5 minutes

EMOM for 8:

  • Odd – Deadlift x 8-10 @ 50-60% of 1RM
  • Even – Bar Facing Burpee x 10-12

Rest/Walk 5 minutes

EMOM for 8:

  • Odd – Row 12-14/10-12 Cals
  • Even – Double Under x 40-50

GPP

A. Accumulate 2 minutes FLR on Floor or Rings

B. EMOM for 8:

  • Odd – Russian KBS x max reps in 30 seconds
  • Even – Push Up x max reps in 30 seconds

Rest/Walk 5 minutes

EMOM for 8:

  • Odd – Deadlift x 8 @ 50-60% of 1 RM
  • Even – Burpee x 10-12

Rest/Walk 5 minutes

EMOM for 8:

  • Odd – Row 30 seconds for Cals (Moderate Effort)
  • Even – Single Unders x 30 seconds

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