WARMUP
Cardio Warmup
JOG 200 meter
BIKE 5 calorie
ROW 10 calorie
5 sit ups
5 superman
5 pushup
5 air squat
BIKE 5 calorie
ROW 10 calorie
5 sit ups
5 superman
5 pushup
5 air squat
Lite mobility/stretching
BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
Alternate EMOMs
20 MINUTES
Alternating EMOMs
Alternating EMOMs
1,3,5,7,9
5 Clean & Press 135/95, 115/75, 95/65, 75/55
5 BBJO
2,4,6,8,10
15 KB Swing 53/35, 44/26, 35/18
