WARM-UP
3:00 CARDIO CHOICE
INTO
EMOM X 6 MINUTES
MVMT 1 - 12 SLOW ALT PIKE SHOULDER TAPS + TUCK HOLD IN REMAINDER OF TIKE
MVMT 2 - 10 MED-BALL FRONT SQUATS + MED-BALL GOBLET SQUAT HOLD REMAINDER OF TIME
MVMT 3 - 8 MED-BALL THRUSTERS + SIT-UPS IN REMAINDER OF TIME
WORKOUT
5 ROUNDS FOR TIME
20 WALL-BALL (20/14)(14/10)
20 WEIGHTED SIT-UPS
20 ALT. DB HANG SNATCH (50/35)(35/20)
POST WORKOUT STRENGTH
3 SETS FOR MAX STRENGTH
1:00 CHIN-UPS
1:00 PIKE OR BOX PUSH-UPS
1:00 SLOW DEADBUGS