1.) Pick & Roll
7 minute AMRAP
3 Muscle Ups
5 Front Squat 185/120lb
7 Bar Facing Burpees
2.) 10 minutes hollow rock hold.
Note: I want you to spend 10 minutes with your forearm across your abdomen solely concentrating on holding a flat stomach. Build from the ground up towards a correct hollow rock position. Ashley is here tonight and gives a fantastic demo on how to accomplish this.
*3.) Bench Press 10-10-8-6-4-2-2-1, rest no more than 2 minutes between sets
*4.) EMOM for 10 minutes
odd minutes: ME Handstand Walk
even minutes: ME Wallballs
*5) 50 Pull-ups for time
7 minute AMRAP
3 Muscle Ups
5 Front Squat 185/120lb
7 Bar Facing Burpees
2.) 10 minutes hollow rock hold.
Note: I want you to spend 10 minutes with your forearm across your abdomen solely concentrating on holding a flat stomach. Build from the ground up towards a correct hollow rock position. Ashley is here tonight and gives a fantastic demo on how to accomplish this.
*3.) Bench Press 10-10-8-6-4-2-2-1, rest no more than 2 minutes between sets
*4.) EMOM for 10 minutes
odd minutes: ME Handstand Walk
even minutes: ME Wallballs
*5) 50 Pull-ups for time
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Anna Schumacher
5+1 FS
Emom: 260 ft total and 83 wall balls - up to 140# bench - 50 butterfly pull ups in 1:11
10
1
Wow. I'm impressed
Steve Kaster
3 + staring at the bar for the latst several seconds. 185# / MU P
Bench Press EC Bro Sess. Fail last lift at 315#.
14
0
Todd Rocheleau
Workout from home...nice and easy....this old body is getting worn down.
Bench Press up to 265
11
0