EMOM 12 Odd: 10 Ring Face pulls Even: 5-8 strict chin ups Every 5 min for 25 min 15 cal 10 push jerk 5 front squat
20 min yoga or stretching 30 min AMRAP:50 DU or 90 Singles30 box jumps30 box push ups 30 Situps
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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