A. Press: 10, 8, 6
B. 4×10 Ring Rows
Notes: You have 12minutes to accomplish both the Presses and Ring Rows, you decide how much to rest and how to manage your time.
A. Front Squat: 10, 8, 6
B. 4×10 DB Bent Over Row
Notes: You have 12minutes to accomplish both the Front Squats and Bent Over Rows, you decide how much to rest and how to manage your time.
3. EMOM x 12:
Odd: 10-15 Pull Ups / Push Ups
Even: ME V-Ups / Flutter Kicks
Notes: On Odd minutes your goal is to get 10-15 Pull Ups or Push Ups (alternate each time around) in under :30.
1. Bench Press: 5,3,1,5,3,1
Notes: Second wave should be heavier than the first.
Odd: 10 Wall Balls 11′
Even 3 Muscle Ups – singles
21 Jumping Squats 45#
12 Pull Ups
Notes: Use empty barbell for Jumping Squats.
“Nothing is more despicable than respect based on fear.” – Albert Camus