Fitness
EMOM x 24 minutes
One movement per minute, rest with time remaining
5 – 8 pullups (progressions)
3 – 5 Push ups
10 – 15 Sit ups
15 – 20 Air squats
Performance and Sport
EMOM x 20 minutes
One movement per minute, rest with time remaining
5 – 8 CTB Butterfly pullups
9 – 12 Wall balls 30/20
10 – 12 Burpees to 6″ target
12-15 hollow rocks
Speed work finisher:
5 x 3
T&G Power snatch @65-75%
working on speed, grip preference, and timing
