Prep
12 min Emom
1.side Plank x 25 sec per side
2.front scale x 15-20 sec per leg
3. Prisoner Kneel to Stand x 7-10 reps
3.Seated scapular arm wall drag x 10 reps
A.
14min Emom
1.Stick Hang Power Snatch x 7-10 reps
2.Stick Overhead Squat x 7-10 reps
B.
6 min Amrap
3-6-9-12-15…
Jump Squat
No Push Up Burpee
*Keep adding 3 reps each round till the 6 min is up*
Rest 2 min
6 min Amrap
3-6-9-12-15…
Chair dip
No Push Up Burpee
*Keep adding 3 reps each round till the 6 min is up*