Fitness:
EMOM 12 minutes
Minute 1: 8-10 heavy pendlay rows
Minute 2: 10-15 parallette dips
Minute 3:1 minute plank hold
Sport: EMOM 12 minutes:
Minute 1 5-10 CTB pull ups
Minute 2 5 – 10 strict HSPU.
Minute 3 10 hollow rocks
EVERYONE for time: 50-40-30-20-10 Double Unders Sit Ups PLUS do 10 pistols between each set. Sub single leg squats to a box for pistols)The work out ends at 10 sit ups.
