Gym Workout
Deload Part A:
16:00 EMOM:
Min 1) 5-7 Overhead Squat (moderate)
Min 2) ME Strict Ring Dip/Box dip in 1 set
Min 3) ME Weighted Strict K2C in 1 set
Min 4) ME Single Ring Ring-Row in 1 set
Can Sub Front Squat for Overhead Squat
Deload Part B:
8:00 AMRAP:
25 DU/50 SU
12 HRPU
12 Alt DB Snatch
At Home Workout
Warmup:
6:00
20 Jumping Jacks
20 skate jumps
10 forward lunge
10 sumo squat
5 inchworm + push-up
Part A:
Every 2:00 for 6 Rounds:
12 weighted cossack squat
12 weighted reverse lunge
Part B:
16:00 AMRAP:
12 Single Arm RKBS ea Arm
12 KB Oblique Crunch ea side
12 Single Arm Hang Squat Clean & Press ea Arm
12 Laying Knee Tuck