STRENGTH:
Bench Press:
-15 Minutes to build to a 5RM PAUSE Bench Press
*Pause on chest for every rep
-Then drop to 80% of 5RM and perform Max Reps with no Pause
EMOM 18 of:
Min 1: 30-50 Double Unders -OR- Single Unders
Min 2: 3-5 Ring MU -OR- 6-10 Dips -OR- 12-20 Push-ups
Min 3: 5 Hang KB Snatch, each arm -OR- 5 Hand DB Snatch, each arm
CORE:
5 x :30 Half Kneeling Paloff Holds each arm