Part One:
Run 1 mile for time
**** if clients dont want to run have them do the emom****
8 min EMOM
alternate between
40 sec high knees jump rope
40 sec Up Downs
Part Two
For time:
50 Bench Press, 155/95 lbs or pick load
Every time you break complete:
10 Russian Kettlebell Swings, 70/53 lbs or pick load
Time cap: 10 mins
“3 rounds for quality of:
30 Banded Face Pulls
30 Banded Tricep Extensions
10/10 single leg glute bridge or 30 db glute bridge
10/10 single leg calf raises”