Section 1
EMOM-every minute on the minute
You have one minute to complete each rep or cal count. The top of each minute starts your next movement.
16 min
Equals 4 laps around all movements
Mixture of upper, lower and cardio movements.
12/10 Rowers/bike
15 wall balls
15 BB Push-Press 95/65 +115/85
12 shoulder rack KB/DB squats 50/35
Section 2 -16 min total
4 min amrap:
9 Deadlift 225/155#
6 TTB
rest 2 min
4 min amrap:
6 Deadlift 275/205#
6 Pull-ups
rest 2 min
4 min amrap:
3 deadlifts 315/225#
3 TTB 3 Pull-ups
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