Every 6 minutes x 6
4 Bench press at 85%
4 deadlifts at 85%
One set of strict pull ups (please use a band if set is less than 8)
Every 6 minutes x 6
4 Bench press at 85%
4 deadlifts at 85%
One set of strict pull ups (please use a band if set is less than 8)
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"