Fri. Aug. 30, 2024

1. 4min ALT EMOM (2rds)

:20 Hollow + :20 Arch Hold

:40 Kips w/ pause in each position

-then 1min Rest between EMOMS

11min Alt EMOM (3rds)

10 Kips, ring or bar (toes on ground kips)

:40 Ring Turnovers

:40 Hip to Bar or Arch/Swing/Drift (Banded PVC Press Downs)

- 1min Rest

2. 14min AMRAP

12 Deadlifts (225/155)

250m Row

12 Toes to Bar

50 Double Unders (:40)