Workout for Monday, May 3rd

At Home Workout

5-7 minute warmup

Part A:
12:00 EMOM:
Min 1) 12 Split squat (6 ea leg)
Min 2) 12 Slow lower SA Strict Press (6 ea side)

Part B:
12:00 AMRAP:
10 Alternating SA Man-maker
20 Sit-up
10 Alternating SA Renegade Row

Gym Workout

Deload Part A:
16:00 EMOM:
Min 1) 6-8 moderate backsquat
Min 2) :30 flutter kick
Min 3) 6-8 Strict Pull-up
Min 4) :30 Plank

Deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS

Done @ moderate pace.