Warm up:
- Foam Roll
- 4 Min DU practice
- Group Dynamic Stretch
A. EMOM 8
- ODD= Max Handstand Push-Ups
- SCALE: 1-2 abmats under head// pike push-ups on box // regular push-ups
- EVEN= Max Muscle-Ups
- SCALE: Pull-ups & Ring Dips
B. EMOM 8
- 1st 2 Minutes= Max Calories Row/ Airdyne
- 2nd 2 Minutes= Max Double Unders (singles)
- Repeat for 2 Cycles
C. EMOM 6
- Min 1= Max Power Cleans (135/85#) (115/65) (75/45)
- Min 2= Max Shoulder-to-Overhead (Weight same as cleans)
- Min 3= Rest
- Repeat for 2 Cycles
D. Cooldown
- Foam Roll: Lats/ T-spine
- LaX smash: ant / post deltoids
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