January 17, 2023

20 MIN EMOM

MIN1 - 6 Half Kneeling Windmill Press, Right

MIN 2 - 6 Half Kneeling Windmill Press, Left

MIN 3 - 6 Dumbbell Waiter Squat, Right

MIN 4 -Dumbbell Waiter Squat, Left

MIN 5- 2 Laps HEAVY Farmer Carry

18 MIN EMOM - BIKE WORK

30 Second Sprint/30 Seconds Recovery

Recent Posts

Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat

Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs

5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)

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