Warm Up : (10 Minutes)
30 Jumping Jacks then,
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
Mobility / Prep : (5 Minutes)
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps
Strength : (20 Minutes)
EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
Metcon : (20 Minutes)
18:00 Cap (total time)
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s between each round
Rx+:(15 Reps each movement) (135, 95)
L3:(95, 65)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
Accessory : (5 Minutes)
Banded Pushdowns x 100-150 Reps