Strength
E2MO2M for 16 Minutes: (4 rounds of each movement)
1st 2 Mins: 10 Step Back, Back Rack Weighted Lunges (185/125 or 135/95 or 95/65)
2nd 2 Mins: 10 Overhead Squats with the same weight (185/125, 135/95, 95/65)
WOD
10 Min EMOM: 8 Thrusters (115/80)
ADV WOD
16 Min EMOM:
1st Min: 3 Ring MU
2nd Min: 12 WB (30/20)
3rd Min: 5 Bar MU
4th Min: 12 WB (30/20)
TEC WOD
21-15-9-15-21
AB Cals
SLSU
Push-ups
Squats
REST 1min
9-15-21-15-9
Cal Row
V-ups
Burpees
Lunges
