Virtual:

5 Superset of:  :30 rest in between movments:

1a)10 pushups
b)10 rows each side

METCON:

20 minute emom:

10 burpees
30s flutter kicks
15 squat jumps
45s plank

IN GYM:

Strength:

Alternate until 50 Pull ups & 100 Push Ups are accumulated.

1a) pullups (strict if possible, if not kipping is ok or ring rows)

b) pushups

**Example: 10 sets of 5 pull ups & 10 push ups

Metcon:

20 Minute EMOM :30 work/:30 rest with bumper plate RX 25/15#:

Russian Twists
Ground to Overhead
Weighted Jump Squat
Bent Over Row with Plate