EMOM x 15mins
1st – 6-8 T2B or 12 Barbell Windshield Wipers (6/side)
2nd – 4 Double KB Deadlift + 4 double KB Clean + 4 double KB Rack Walking Lunge/leg. Db can be used as well.
3rd – Assault Bike 30sec @ 85-90% effort (hard but repeatable effort from set to set)
Then..,
Back Squat
EMOM x 8min
10X1; 3 reps *load with 58% of 1RM *SPEED up from bottom is critical
Then…,
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders
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