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Thursday, June 1, 2023


A. EMOM 12 minutes 

     min 1- 8 seated arnold press @ 50#/35# per hand 

    min 2- 10 Pendlay rows @ 115#/75# 

    min 3- Plank on elbows 30-45 seconds 

B. 3 minute AMRAP 

    Run 200m or Echo Bike 15/12 cals

    AMRAP remaining time 

8 Russian Kb swings @ 70#/53# 

     5 burpees 

rest 1:00 x3 sets

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