Monday
Back Squats
Tuesday
Machine Row (seated or high row)
5 x 10
GHD Sit Ups
5 x 15-20
Every 2:30 Minutes
Single Arm Row
5 x 10/10
Ball Slams
5 x 5
Every 2:30 Minutes
OPEN
“Four by Four”
EMOM x 16 4 Rounds:
Minute 1: 7 Wall Balls 25/16 + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps 24/20
Minute 3: 7 Power Snatches 75/55 + 7 Overhead Squats 75/55
Minute 4: 15/12 Calorie Row
