Strength

EMOTM 16 Minutes of:

Minute 1: 8-12 DB Chest Press (50/70#)

Minute 2: 25′ HSW/30s HSW Practice

Minute 3: 8-12 DB Bent Row (50/70#)

Minute 4: 45s Plank (Rings)

*Repeat 4 Times*

MetCon

Every 4 Minutes For As Long As Possible Complete:

0:00-4:00

30 Double Unders

2 Rounds of:

10 OH Squats (65/95#)

10 T2B

4:00-8:00

35 Double Unders

2 Rounds of:

12 OH Squats (65/95#)

12 T2B

8:00-12:00

40 Double Unders

2 Rounds of:

14 OH Squats (65/95#)

14 T2B

12:00-16:00

45 Double Unders

2 Rounds of:

16 OH Squats (65/95#)

16 T2B

16:00-20:00

50 Double Unders

2 Rounds of:

18 OH Squats (65/95#)

18 T2B