Every fire is the same size when it begins.

8 Minute EMOM

Minute 1- Max Effort Bodyweight Squats

Minute 2- :30 DeadHang on PullUp Bar

Then;

8 Minute EMOM

Minute 1- Max Effort Calorie Row

Minute 2- :20 Weighted Plank

Then;

8 Minute EMOM

Minute 1- Max Effort PushUps

Minute 3- 50M FrontLoaded Carry

Then;

6 Minutes

12 Squats

8 PushUps

4 BallSlams

200M Row

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.

7/28/16 

 

Warm-Up5 Minute of Squat Patterning & Shoulder Mobility

6×2 Power Snatch – From Blocks @70%

Then;

5 Sets

3 Front Squats @75%

6 PullUps

9 PushUps

Then;

4 Rounds
15 Calories on Skierg

12 DB Snatches (Alternating Arms)

10 PushUps

Then;

3 Sets

15 TrapBar Deadlift @60%

15 Tricep Pushdowns

Then;

2 Sets

25 Leg Press

STRETCH