Workout

EMOM x 21 MINUTES

MIN 1 - 18/16 Cal Row

MIN 2 - 12/10 Cal Bike

MIN 3 - 10 V-Ups then Max Plank in Remaining Time

Capacity Work

EMOM x 21 MINUTES

MIN 1 - :50sec Row

MIN 2 - :50sec Bike

MIN 3 - Max Plank 


POSTERIOR PUMP FINISHER

2 SETS

20 Single Leg Hip Thrust (L)

20 Single Leg Hip Thrust (R)

1:00 Glute Bridge Hold


-Rest as Needed b/t Sets-

 

Homework

CONDITIONING

2 SETS

15:00 Run (EZ)

-Rest 5:00-

 

STRENGTH/GYMNASTICS

EMOM X 12 MINUTES

2 Push Jerks  + 1 Split Jerk


Every :20 x 30 Sets

1  Def sHSPU


AMRAP x 6 MINUTES

10 C2B

25' HSW

Comment

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