STRENGTH:
EMOM 10 of:
3 Strict Pull-ups w/ a one second hold at the top of every rep
——NOTE——
-Advanced athletes will still perform the EMOM, but may add weight
-Beginner athletes may use a band, or may scale to 3-6 Ring Rows with a one second hold.
CONDITIONING:
——RX——
3 rounds for time of:
20 Burpees
8 Deadlift @ 225/155 (RX+ @ 275/185)
20 T2B
8 Deadlifts
2:00 Rest between rounds
——FITNESS——
3 rounds for time of:
20 Burpees
20 Russian Swings
20 Hanging Knee Raise
20 Russian Swings
2:00 Rest between rounds
——NOTE——
-20 Minute Cap
