Happy Birthdays to Christian and Michael B!! (Wednesday)

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