Prep:
3 Sets:
60 sec AB Easy
20 sec/side Side Plank
Fitness:
A. 5 Sets:
Standing Alternating DB Press @ 21X1 – 6/arm
rest 75 sec
Single Arm Farmer Carry 100’/arm – Tough weight
rest 75 sec
B. EMOMs
EMOM10
Odd- 6-8 DB Push Press Tough weights
Even- 6-8 Jumping Pull Ups
rest 2min
EMOM10
Odd- 20 sec Ring Row Hold
Even- 20 sec Max Push Ups
Essentials
A. 5 Sets:
Standing Alternating DB Press @ 21X1 – 6/arm
rest 75 sec
Single Arm Farmer Carry 100’/arm – Tough weight
rest 75 sec
B. EMOMs
EMOM10
Odd- 6-8 DB Push Press Tough weights
Even- 6-8 Jumping Pull Ups
rest 2min
EMOM10
Odd- 20 sec Ring Row Hold
Even- 20 sec Max Push Ups