02. Nov
10 minute EmOM
1 = 30 sec. heavy bear hug carry
2 = 30 sec. bench press @ 50% of bwt
rest 3 minutes – light bike or row
10 minute EmOM
1 = 30 sec. am rap rope climbs
2 = 30 sec. heavy farmers walk
rest 3 minutes – light bike or row
10 minute EmOM
1 = 15 ball slams, 30/20#
2 = 30 sec. box jumps w/ step down
finisher
alt. curls x 10-12×3
tricep ext. x 10-12×3
Cool Down
bench OH stretch x 30 sec. x 2
wall stretch x 30sec. per leg x 2
pigeon pose x 30sec. per leg x 2