Warm Up and Mobility
Limited Equipment
Strength: EMOM x 12
Even – 2 FR Reverse Lunges + 2 Push Press
Odd – 2 Hang Power Clean + 2 Front Squats
*Complete 2 Lunges on one side before switching*
Rest 3 minutes
Strength: EMOM x 10
10 Bent Over Plate Rows 45/35
Max Overhead Plate Lunges – alt
For Part 1, weight should be the same for both minutes
and each minute should take 15 – 30 sec
For Part 2, both movements are completed in the same minute
Bent over row should take 10 – 20 sec
No Equipment
Strength:
EMOM x 12
Even – 30 sec HS Hold
Odd – 10 – 15 Air Squats
Rest 3 minutes
Strength: EMOM x 10
10 Odd Object Rows
Max Overhead Lunges or Jumping Lunges – alt