Warm-up
30 sec bootstrappers
30 sec groiners
30 sec barbell back squat
1 min break
E2MOM 8
Barbell back squat
12 reps (build to heaviest 12 reps possible on the last set)
1 min break
EMOM 8
M1 - 10 deficit deadlifts w/kb (each foot on a 45# plate)
M2 - 12 db suit case carry lunges
1 min break
EMOM 8
M1 - 8 Bulgarian split squats (each leg)
M2 - :30 sec wall-sit
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
