12 min EMOM

1. 45 s of box jumps (24’/20’)
2. 45 s of wall balls (20/14 lbs)
3. 45 s of pull-ups
4. 45 s of push-ups

Result is the total amount of reps done.

4 x 8 (4/4)

4 x 8

Bench Press

5 Sets of 3

Results is sum go total.

GO EVERY 2:30

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4x4 Front squat

Every 2 mins for 8 mins:
Sets 1-3: 12 Barbell Bicep Curls 40/30kg
Set 4: Max reps Barbell Bicep Curls
Score: Your last set

For time:
400m Run
40 DU
8 GTOH 60/40kg
400m Run
40 DU
6 GTOH
400m Run
40 DU
4 GTOH
400m Run

3 - 4 Sets :

a ) Soreson Hold
b ) 30-60 Sec Plate Pinch
c ) 8 - 12 Single legged RDL ( each )

10 rounds fo time:

15/12 Calories Row
15 Wallballs 20/14p

Rest 1:00 Between rounds.

( 20 - 30 )

Row : Should be completed in 1:00 or less
Wallballs : Should be completed in 1:00 or less

Let's make the wall balls the priority of this workout. We want to push for unbroken sets or 1 break at most on these each round.