EMOM 10
Odd - Strict pull-ups or pull up negatives x 4-5 reps
Even - 30 sec. double under practice
+
10 min AMRAP
3 Synchro burpees over barbell
3 Synchro Deadlifts
6 Synchro burpees over barbell
6 Synchro Deadlifts
9/9, 12/12, 15/15
FIT CLASS
Part A
Active bar hang - 20-30 sec. x3
Lateral bear crawl - 50ft/side x3
Wall sit hold weighted - 1 min x3
Part B
KB front rack walking lunge - 20 steps x3
Weighted calf raise - 20x3
Weighted cossack lunge - 20/alt x3
Workout
:30 sec. mountain climbers
:30 sec. toe touches
:30 sec. push ups
:30 sec. air squats
:30 sec. jumping jacks
:30 sec. rest
x4 sets