Wed. Sept. 18, 2024

6min ALT EMOM (2rds)

-:20 Hollow + :20 Arch Hold

-:30 Nose & Toes

-12 Kips

(1min rest b/w EMOMs)

9min Alt EMOM (3rds)

:40 Arch/Swing/Drift (Banded PVC Press Downs)

:60 Freestanding HS Practice

1min Rest

12min AMRAP

10 Push Jerks (155/105)

200m Run

5 Bar Muscle Ups

250m Row