Thursday, March 6, 2025

A)4 sets

Strict Pull Ups: 1 rep- rest 10 seconds for 3 reps

40' Sled drag (Weighted)

15 Second Rope or ball slam

Rest 1 Minute

(Banded Pull ups, jack knife, or gravitron)

B)2 rounds.

10 seated DB external Rotations/ side

20 Second Side Plank/ side

(If there is time: do 3 rounds)

C)EMOM X 5 Minutes

Min 1: No PU Burpee Plate Jumps (:45 Sec)

Minute 2: Jump rope (:45 Sec)

Minute 3: Plank (:45 Sec)

Minute 4: Farmers Hold (:45 Sec)

Minute 5: Run :60)