Menu
EMOM x 8min:
Min 1: :45sec Bike or Row
Min 2: 10ea Knee Push Away + 5 Hop Up
Min 3: 8 Scap Pull Up + 6 Ring Row
Min 4: 5 Push Up + 5 Box Jump (step down)
Prime 1x:
8 BB Front Squats
8 BB Push Press
4 Front Squat (workout weight)
4 Push Press (workout weight)
3 Pull Ups
3-5 Box Jumps
OTM 0-7 min
8 Front Squat (115/75)
8 Pull Up
OTM 8-14 min
8 Push Press (115/75)
8 Box jump (24/20)
OTM 0-7 min
6-8 Front Squat (85/55)
6-8 Jumping Pull Up or Barbell Row w/ same weight
OTM 8-14 min
6-8 Push Press (85/55)
6-8 Box jump (lower height but keep it a jump if possible)
OTM 0-7 min
8 DB Squat (50’s/35’s)
8 Pull Up
OTM 8-14 min
8 DB Push Press (50’s/35’s)
8 Box jump (24/20)
OTM 0-7 min
8 Air Squats
8 See-Saw Plank
OTM 8-14 min
8 Hand Release Push Ups
8 High Knee Tuck or Jump Over Object
Shoulder Maintenance
Accumulate 200 reps of a seated mini band leg curl and seated calf raise
5min Easy Bike
2min ea. Side Pigeon Stretch
