A. Warm Up
Row 500
20 Push Ups
30 Sit Ups
40 Banded Tri Push Down
B. 12 Min EMOM (4 Sets each)
Min 1 – 1.1.1.1 Deadlift or Power Clean (NOT Touch and Go);
Min 2 – 10 DB Curl and Press (bicep curl into shoulder press);
Min 3 – :30-:45 Max Push Ups (focus on form – pause at top and bottom);
C Climb Down the Ladder
10,9,8….3,2,1
Wall Balls;
Kettlebell Swings;
Goblet Squats;