Friday

A. 12 min EMOM
Min 1: Paloff Press with Crossover Symmetry bands + DB (hold Handle and DB in hand)  6R/6L + 5 Updowns
min 2:  1-2 Wall Walks + 15 DB Wt. Sit ups Sit Ups
min 3: 35 Dubs + 12 Alt Jump Lunges
B. Deadlift Clusters @ 3131 [1.1.1] X 3 sets; rest 20/rest 90
C. Bench Press Clusters @ 4141 [3.3.3] X 3 sets; rest 20, rest 2mins
+
For Time:
21 Cal Row
21 burpees
21 C2B
15 CAL ROW
15 Burpees
15 T2B
9 Cal Row
9 Burpee
9 Strict Pullups
NOTES:
- Paloff Press – keep those hip and shoulders square. Body will want to rotate, don’t let it.
- Hollow your body out for the wall walk
- Hold that tempo – last of this tempo for the DL
- BP – traditional, bar at your chest, arms bent at 90 degrees, bar should hit nipple line.
- Pace yourself on the conditioning piece. Notice, gymnastic work decreases in skill level at each set: C2B, T2B, Strict Pullup