10 minutes:
50′ inchworm push-ups
20 box step ups
50′ walking lunges
10 ring rows
30s hollow hold
EMOM x 15:
1. 6-8 chin-ups
2. 10 prone bicep curls (2s lower)
3. 20 band pull apart
For Time:
50 box step ups (with slamball)
40 bent over rows
30 box step overs
20 slamball throws
10 box step overs
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
