Warm Up: EMOM
1) 200m
2) 12/8 Cal Bike
3) 10 Push Ups + 20 Sec Plank
4) 20 Flutters + 20 sec Hollow Hold
5) 15 Ring Rows
Performance:
Bench Press: 5/3/1
EMOM x 15 Minutes
5 up down + 10 Alt DB Renegade Rows
5 Up Down + 12 Db Push Ups
5 Up Down + 14 DB Suitcase Deadlift
Fitness: 3 sets Building:
10-12 Reps
DB Bench/Floor Press
LAt Pull Down
Banded Tri Cep Pull Down (pause at bottom)
2 Rounds:
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
1) AMRAP
10 Wallball
10 Push Up
2) AMRAP
10 MB Push Press
20 Mountain Climbers
3) AMRAP
10 MB Ground to Overhead
30 Plate Hops (45/25lb Plate)
Finisher: 2 sets:
1:00 Plank
:45 Tuck Ups
:30 Russian Twist