SUNDAY SWEAT
WARMUP:
3:00 BLOOD FLOW
20 BANDED SQUATS SLOW
:30 WALLSIT
20 PUSHUPS WITH ROTATION
1:00 HIGH PLANK
1:00 BOTTOM OF SQUAT HOLD
PUMP SESH EMOM
EMOM 15 OF:
MIN 1: 1 LEGLESS ROPE CLIMB (S:FAT GRIP LAT PULLS)
MIN 2: 8 DB BENCH PRESS
MIN 3: 8 DB THRUSTER
CONDITIONING
EVERY 3 MINUTES, FOR 4 ROUNDS
500M BIKE ERG
20 WALLBALLS