EMOM 20 Min

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Minutes 1-5:

10X- Wall Balls (20/10)

Minutes 6-10:

15X- Weighted Situps (25/15)

Minutes 11-15:

10X- Burpees

Minutes 16-20:

10X- Toes to Bar (scale 20X knee raise)

Back Squat- 8X3@65% or 8X8@RPE6

*Rest 60-90 sec between sets.

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Start on either circuit.

Circuit 1: 3X15. Rest 30 sec after set.

TRX Pistol Squats

Squat Jumps

Circuit 2: 3 Rounds. Rest 30 sec after set.

AMRAP- Pull-ups

10X- Banded Squatting Side Steps

10X ea.- Single Arm KB Swings (35/20)

Bench Press- 4XAMRAP @ 70%

*16 min to complete.

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Complete 4 rounds for time.

10X- Close Grip Bench (95/55)

100y- Farmers Carry (55/35’s)

15X- DB Push Press (25/15’s)

10X- Plank Push-ups

Partner Workout. Complete in order for time. Reps are total added together.

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75X- KB Swings (70/45)

*Partner will hold plank position while other is going.

100X- Bench Press (135/65)

*Partner spots. Have to tap chest and lockout for rep to count.

75X- DB Thrusters (35/25’s)

*Partner hangs from rig. If partner drops, reps stop.