Fitness & Performance

A) 3 sets:

– 5-5-5 row

– 5 jumping squats

– 5 yoga push-ups

– 10 band pull aparts

 

B) EMOM x 5-6 sets:

1: 15/12, 12/9 or 10/7 cal row

2: 4-6 toes to bar + 4-6 burpees (sub NPU burpees)

3: 6/side single arm DB thrusters (50/35, 35/25)

4: 6-12 box jump overs (sub step-overs

5: rest

 

HomeWOD 

EMOM x 5-6 sets:

1: 40 seconds of cardio

2: 6 lemon squeezes + 4-6 burpees (sub NPU burpees)

3: 6/side single arm DB thrusters (50/35, 35/25)

4: 6-12 box jump overs (sub step-overs

5: rest