Warm Up x2
10 band pull aparts
10 banded thrusters
10 leg swings
10 jump squats
10 sit ups
10 cal row or bike
Workout (Partition as needed)
100 Hanging DB Snatches
100 Floor Presses
100 Sit Ups
100 Weighted Lunges
100 DB Pull Throughs
Finish with:
100 Cal Row/80 cal bike
30 sec inch worms 30 sec butt kicks 30 sec shoulder taps 2x through EMOM 24 M1 - 12 DB floor presses M2 - 30 DU’s M3 - 10 box jumps M4 - :40 sec hollow hold M5 - 30 mntn climbers (per) M6 - 10 burpees
30 sec butt kicks 30 sec inch worms 30 sec empty barbell back squats 2 times through E2MOM 8- barbell back squats (Add weight every set) Reps = 8 reps (build to heaviest set of 8 possible) 1 min break
For Time 50 V-Ups 40 KB Swings 30 Empty barbell thrusters 20 Side to Side Push ups 10 Burpee Pull Ups 20 Side to Side push ups 30 Empty Barbell Thrusters 40 KB Swings 50 V-ups Optional Finisher: 1000m
