EMOM 8 1. 5 Prone Ts Ys Is (Hands by butt, hands to the side, hands overhead) 2. 10 Weighted SL Calf Raises (Switching legs every set) Into: 1:00 Banded Internal Shoulder Mob 1:00 Double Chest Stretch :30 Supinated Dead Hang 1:00 Calf Stretch on Rig :30 Dead Hang
COMP/SPORT
Bench Press (Weight)
E2MOM x 6 : Bench Press 2 Sets of 3 @ 85 - 90% 1RM 2 Sets of 5 @ 75 - 80% 1RM 2 Sets of 8 @ 70 - 75% 1RM
Fitness
Metcon (Weight)
EMOM 12: 1. 10 - 12 Z Press 2. 45s Weighted Plank 3. 18 Banded Face Pulls
Metcon
Metcon (AMRAP - Rounds and Reps)
Comp
3 Min on 1 min Rest x 3 4 Wall Walks 20 Sit Ups 60 Double Unders
Sport
3 Min on 1 min Rest x 3 4 Wall Walks 20 Sit Ups 40 Double Unders
Fitness
3 Min on 1 min Rest x 3 4 Inch Worm + Push Up 20 Sit Ups 60 Single Unders
