Thursday, December 30, 2021

Performance

EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold

5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups

Intermediate

EMOM for 12min, alt between:
12 DB Bench Press
12 Barbell Bent Over Rows
30sec Hollow Hold

5 Rounds For Time of:
20 Hand Release Push Ups
20 Box Jumps, 24″/20″
20 GHD Sit-Ups to Parallel

Fitness

EMOM for 12min, alt between:
10 DB Bench Press
10 Barbell Bent Over Rows
30sec Knee Bent Hollow Hold

5 Rounds For Time of:
15 Hand Release Push Ups
15 Box Step Ups, 24″/20″
20 Jack Knife Sit Ups

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