Strength
20 Min EMOM for Quality:
Even: 10 Deficit Push Ups (45/25) or regular if you can’t deficit
Odd: 5 Strict Ring Dips (do some modification on the rings…no box dips)
WOD
For Time: Including the 2 min rest
21-15-9
Burpees
KB SDHP (70/53)
-2 min rest-
9-15-21
KB SDHP (70/53)
Burpees
***15 Min Cutoff***
Fit WOD
E3MO3M for 15min(5 Rounds)
Praxair Run
10 Pushups
15 Hollow Rocks
10 Squats
15 SLSU
*250 reps if all reps completed
