If you don’t like something, change it. If you can’t change it, change your attitude. – Maya Angelou
Warm Up: Down and backs or 200m
3 min cardio: Jog; Jump Rope; Standing Knee to elbow/ Row
Lateral Band Walks/ 15 squats w/ band around knees
Performance: Extended warm up: Prep for complex
5 sets for load:
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
EMOM x 12 Minutes:
9 Ball Slams + Max Strict Press
6 Cal Row*
*Increase the row by 3/2 cals each round
* 30/20lb DB Press
Fitness:
Every minute, on the minute, for 30 minutes:
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Goblet Squats
Minute 3 – 20 Push-Ups (on bar)
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Ring or weighted plank
*scale reps as needed to complete