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
