11.3

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




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