Warm Up: EMOM: 5
1) 12/9 cal Bike
2) Jump Rope
3) 15 Ring Row
4) Down and backs (high knee, butt kick, lat shuffle)
5) Hollow rocks or hold
EMOM x 20 Minutes:
- Row 200m
- 15 MB Squats
- 30/30 L/R Elbow Plank
- Prowler Push Down and Back
Cashout: Repeat warm up performing max reps/cals each minute
Strength Training:
Standing Barbell Strict Press = 6 x 2
Dumbbell Front Raises = 4 x 5 (Go Heavy)
Single Arm Kneeling DB Press = 3 x (8/8)
Dips = 3 x Rep