Strength/Skill

15 Minutes to work up to

5 Bench Press, heavy for the day

Conditioning & Capacity Work

EMOM 18 min

1 - 50 sec Bike or Row

2 - 15 Slam Ball + plank with remaining time

3 - 10 Ring Row + Hollow Hold with remaining time

Homework - Choose One

Snack Bias

Front Squats (11x1)

5-3-5-3-2, building each set

rest 2 min between sets

—then—

EMOM 6 min

1 - 20 sec Single Leg wall sit hold (l)

2 - 20 sec Single Leg wall sit hold (r)

Strength/Conditioning @ 70% effort

EMOM 30-45 min

1- 50 sec open movement*

2- 50 sec air runner

3- 50 sec open movement*

*choose a movement from the open workout and practice it. not to work out, just to practice the skill for a redo on Monday.

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