Warm Up
3 Rounds
20’Bear Crawl
5 Band Dislocates
10 Alt Bird Dogs
5 Plank to Squat
EMOM 16 Min (4 Rounds each)
A) 3-5 Box HSPU
B) 8-10 Half Kneeling Single Arm DB Press/side
C) 15 Hollow Rocks
D) 15 Band Pull Aparts
Met Con
For time (9 Min Cap)
21-15-9
Push Press (M:135/105/75/55 W:93/73/53/35)
Bar Facing Burpees
RX+
EMOM 16 Min (4 Rounds each)
A) 3-5 Strict HSPU
B) 8-10 Half Kneeling Single Arm DB Press/side (Odd Round – 6 Alt DB PP/side)
C) 15 GHD Sit Ups
D) 15 Band Pull Aparts (Odd Round – 10 Strict Chin Ups)
