Warmup
30 sec bootstrappers
30 sec seal jacks
30 sec hollow rocks
EMOM 8
M1 - 8-12 barbell back squats
M2 - :30 sec hollow hold
1 min break
EMOM 8
M1 - 8 barbell deadlifts
M2 - 12 glute bridges w/ 1 sec pause
1 min break
4 rounds for time
9 min time cap
- 12 wall balls
- 10 lunges (w/ wall ball)
- 8 burpees
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
