Friday, November 5th

“EMOM x 20:
1. 8-12 calories
2. 8-12 step down box jumps
3. 12-16 alt. DB snatches
4. 30s walking lunges
Sumo Deadlift
4 x 8
– rest 90 seconds –
16 Minute AMRAP:
20 Russian KB swings
20 alt. DB box step ups
20 alt. KB bent over rows
20 plank pull throughs


March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking


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