Workout EMOM x 5 1 - 12/9 cal bike 2 - 6 DBall over the shoulders/side (100/60) 3 - 4 Chest to bar pull ups 4 - 2 Wall walks 5 - Rest Accessory Work [...]

Strength A1 - DB Bench press - Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Single arm bent over row -3 x 8/arm Workout 10 min AMRAP 2-4-6-8.. [...]

Workout 8 RFT 100m run 10 Hang power snatch (95/65) 20 Air squats Mobility 2 rounds Sleeper stretch - 30 sec/arm Side lying quad stretch - 30 sec/leg

Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout 8 min AMRAP 8 Hang power clean 8 Push press 8 Reverse lunges/total steps Rx - 75/55 [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym. See you tomorrow! [...]

Workout 30 min AMRAP 2 Rounds of Strict "Cindy" 500/400 Meter Row *Goal: 8+ rounds One round of "Cindy" is 5 Pull ups (strict) 10 Push ups 15 Air squats