Warmup
30 sec shoulder taps
30 sec seal jacks
30 sec dead hang
E2.5MOM 10
- 10 bench press reps
- 12 reps single arm db rows (each arm)
1 min break
E3MOM 9
- 10-12 db shoulder presses
- 8-12 pull-ups
- 6 wall ball rotating push throws against the wall
1 min break
4 rounds
- 20 sec box elevated push-ups
- 10 sec break
- 20 sec db bicep curls
- 10 sec break
- 20 sec diamond push-ups
- 10 sec break
- 20 sec db hammer curls
- 10 sec break
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
