CrossFit:
EMOM for 5 Rounds (35 Min total)
Min 1) 18/14 Cal Row or 12/10 Cal Row or 200m Run
Min 2) 20 Box Jumps (24/20)
Min 3) 18 Wall Balls (20/14)
Min 4) 20 Push Ups
Min 5) 15 Hang Power Cleans (95/65)
Min 6) 20 Sit Ups
Min 7) Rest
ADV Options:
30/20lb Wall Ball for 15 Reps
25-30 Push Ups
25-30 Sit Ups or Add weight
Booty Crew:
A.) EMOM 10 min:
8 Hip Thrusts 3 sec hold at the top of each
B.) EMOM 10 min:
10 3-Pulse Barbell Glute Bridges
C.) EMOM Alternate through until you reach 100 reps of each (or 40 min)
Min 1) 3 Pulse Big DB Glute Bridge
Min 2) V-ups
Min 3) Handstand Kick Ups
Min 4) KB Sumo Deficit Deadlifts
Min 5) Reverse Sit Ups
Min 6) Push Ups
Min 7) Step Ups
Min 8) GHD Sit Ups
Min 9) Bent Over Rows (Wide + Narrow = 1)