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