4 cycle met-con
3min AMRAP followed by 90 sec rest
8 BJ 24/20
12 chest to deck push ups
8 KBS 2/1.5/1.5/1
4 cycle met-con
3min AMRAP followed by 90 sec rest
8 BJ 24/20
12 chest to deck push ups
8 KBS 2/1.5/1.5/1
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks