WARMUP
5 Calorie Bike then Jog 400m
Meet on the red for mobility
Group Ladder:
1-9 air squats
2-10 squat jumps / burbs (alternate)
Meet on the red for mobility
Group Ladder:
1-9 air squats
2-10 squat jumps / burbs (alternate)
EMOM 40/20
8 MIN EMOM
[alternate 4 min ea] DBL UNDERS
PULL UPS (negatives)
[alternate 4 min ea] DBL UNDERS
PULL UPS (negatives)
Fran
21-15-9
Thrusters (95#/65#)
Pullups
Thrusters (95#/65#)
Pullups
100 sit up DAY 3 Challenge
50 air squat
25 close grip push ups
50 air squat
25 close grip push ups
