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Warm Up: EMOM: 6
1) 200m/150m Row
2) 12/ 9 cal bike
3) step ups
4) Jump rope
5) Banded Good mornings
6) Single leg Glute bridge 30/30
1,1,1,1,1
Heavy Single On Deadlift
*Work up to last weeks one set and attempt to hit 3-5 sets at that weight
12 Min EMOM
15 Kb Swing + 5-7 Burpee
15 V - ups + 5 tuck ups
*scale to sit ups as needed
EXTRA CREDIT:
3 Rounds:
12 Db reverse fly
12 straight bar curls
12 skull crushers