5-10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

3×10 Air Squats
3×10 Strict Pull-Ups
3×10 Dislocates
3×10 Push-Ups

45 sec – 1 min rest in between sets

Then:

3-5×3 OHS Warm-Up

1 min rest in between sets

Then:
EMOM for 20 mins

Odd Min – 6x OHS 60-65% of 1 rm (adjust weight as needed)
Even Min – 12x Burpees

Then:

3-5 min rest

Then:
Ladder

10-1 Ball Slams +
1-10 Ring Dips or Push-Up

little to no rest in between movements

Then:

2 min rest

Then:
5 min FLR/Plank Hold

Then:

Stretch/Foam Roll

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