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Bike, Row or Run
2-3min @ easy pace
2xs:
5 Inchworm
12 Alt. Cossack Squat
3 Tempo Strict Pull Ups or 6 Ring Row
10 Alt. Reverse BB Lunges
5 Back Squat
Prime 1x:
1 Rope Climb
8 Back Squat
1 Rope Climb
4 Back Squat
Notes: Use workout weight.
EMOM 20 min
Min 1: 10 Back Squat (135/95)
Min 2: 3 Rope Climb
EMOM 20 min
Min 1: 7 Back Squat (95/105)
Min 2: 3 Rope Climb Lay to Stand
EMOM 20 min
Min 1: 10 DB Squat (50/35))
Min 2: 6 Strict Pull Up
EMOM 20min
7 Lunge, Lunge, Squat
12 Hollow to Tuck
2 Rounds for Quality
2 Min Weighted Low Box Step Up
15 Ring Push Up
Banded Lying Hamstring Curl 1x:
100reps
Couch Stretch 1x:
2min per side
