Min1 Barbell windshield wipers 6/side
Min2 4 Dual DB DL + 4 Hang Power Clean + 4 Farmer’s Hold Walking Lunge Steps
*Min3 Run Around The Building
*rowing is optional but for 30-40sec hard.
– – – – –
Min1 15 Russian Swings
Min2 5 TALL Box Jumps (step down)
Pick a weight for swings to stay unbroken and either jump to a tall box the entire Emom or build. Ideally taller than normal, it’s only 5 reps a minute.
– – – – –
At the top of every minute, starting at 0:00:
10 Wall Balls 20/14
Max Single Arm Devils Press (use 1 of the DB’s you used from the first Emom.
Rx+!!! Weighted Run AND 2-fer-1 Wall Balls 🙂
Scoring the last EMOM today! The first Emom may be difficult with the run if you want to ass weight to the run but it’s a short distance. Ideally try to complete it in 30-40sec. )Out the exit door, around the circle to opposite side, then left to come back to gym, up the ramp and inside).
Challenge the box height in the second EMOM but heart rate should stay down with all the rest between minutes, dont go too light but try to keep swings unbroken.
Last one is an all in kinda deal! Let’s go! Who wants it!?!?