Coe
10 thrusters -95/65
10 ring push ups
10 rounds
Additional Prep:
Airdyne and GHD sit-up 14 minute EMOM
1st minute 12 calories 2nd minute 12 GHD sit-ups
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!