30 minutes EMOM alternating movements
1st min: 15/12 cal row
2nd min: 12 Medball Sit Ups
3rd min: 6 squat cleans 95/65
*coaches challenge GHD Sit Ups, 135/95
*If you fail to complete the work on the minute, workout turns into AMRAP. Each min counts as 1 round. Completing workout prescribed equals 30 rounds completed.
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike