Resistance
EMOM X 4 Sets
Banded Lat Pull Downs x 10 Reps
Or
Strict Pull Ups x 6-8 Reps
NO BANDS!!
Slow and Controlled
Metcon (AMRAP - Reps)
EMOM x 4 Sets
: 30 - : 40 Plank Reaches
Resilience
Metcon (AMRAP - Rounds and Reps)
20 Min Sustained
Buy-In 400M Heavy Farmer Carry
Every time you break 12 Burpees
For Time and Record Weight
With Remaining time
Complete as many rounds as possible:
10 Ring Rows
10 Box Jumps Step Down
60 Ft Bear Crawl
Recommended Loading:
Ladies: 20" Box,
Guys: 24" Box