Prep
Dual Kettlebell front rack Carry x 100ft
Dual Kettlebell front Squat x 5 reps
Kneeling Thoracic PVC stretch x 30 sec
Battle rope x 40 reps
Essentials
A.
10 min Emom
1.Front squat x 2-3 reps @30×1 (use weight from first week of this Emom, 2.5.20)
2.Unbroken Ring Pulls x 5-6 reps
B.
6 Sets
Rope Sit to stand x 3 reps
Farmers Carry x 100 ft
Dual Kettlebell Deadlift x 20 reps
On the 3 min Marks
Fitness
A.
10 min Emom
1.Front squat x 2-3 reps @30×1 (use weight from first week of this Emom, 2.5.20)
2.Strict Pull Up x half the reps you have been performing previous weeks
B.
6 Sets
Rope Climb x 1 rep
Farmers Carry x 100 ft 55/35
Dual Kettlebell Deadlift x 20 reps 55/35
On the 3 min Marks