Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-
STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-
STRENGTH
10×3 EMOM Bench Press @65%
Then
8-8-6-6-4 Reps of Double KB Front Squats rest as needed.
WOD
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 1:00 between sets-