Thursday GS&C
EMOM x 20 MINUTES
MIN 1 – Max DB Box Step Over
MIN 2 – 10 – 15 Cal Bike
MIN 3 – 200m Run
MIN 4 – Rest
10 MIN POST-WORKOUT SKILL
3 Strict Pull Up, 1-2 Rope Climb or 7-10 Ring Rows
:20 Hollow Hold or Rock
STRENGTH SQUAD PROGRAMMING
3x Bench Press
Speed/ Volume