Friday, September 20, 2019

Performance

EMOM for 10 min, alternate between:
7 Bench press
5 Deadlifts

AMRAP in 10 min
10 Front rack lunges, 115/75
10 Toes to bar
10 Handstand push-ups
10 Bent over rows, 115/75

Intermediate

EMOM for 10 min, alternate between:
7 Bench press
5 Deadlifts

AMRAP in 10 min
10 Front rack lunges, 95/65
10 Kipping leg raises
10 Box handstand push-ups
10 Bent over rows, 95/65

Fitness

EMOM for 10 min, alternate between:
10 Bench press
10 Deadlifts

AMRAP in 10 min
10 Front rack lunges, 45/35
10 Leg raises
10 DB strict press
10 Bent over rows, 45/35

Burn

With a continuously running clock

E5MOM for 30 min
1 min plank
20 DB snatches
200 meter run
30 air squats

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