11.24.20

A. Strength

EMOM x 8 minutes

1st – 5 Strict Pull-Ups *weighted for coaches challenge

2nd – 5 Bench Press

-2 minute rest-

EMOM x 8 minutes

1st – 4 Bar Muscle Ups *scale to 8 Kipping Pull-Ups

2nd – 8 Handstand Push-Ups

*increase EMOMs to 10 minutes if more strength/skill work is desired

B. Conditioning

For time:

75 Calorie Row

75 Calorie Bike

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