Tuesday 11.24.20

Prep
9 min Emom
1.Bear crawl x 50 ft
2.Side plank switch x 6 per side
3.Alternating scorpion stretch taps x 12 reps

Essentials
A.
Row x 3 min
Row x 2 min
Row x 1 min

Rest 2 min

10min emom
1.Bench Dips x 8-10 reps
2.Supinated Body Row x 8-10 reps

Rest 2 min

Row x 3 min
Row x 2 min
Row x 1 min

Rest 2 min

10min emom
1.Dual Alternating Dumbbell Z Press x 12 reps
2.Burpee jumping Pull Up x 4-6 reps

Fitness:
A.
Row x 3 min
Row x 2 min
Row x 1 min

Rest 2 min

10min emom
1.Dips x 5-7 reps
2.Bar Muscle Up x 3-5 reps

Rest 2 min

Row x 3 min
Row x 2 min
Row x 1 min

Rest 2 min

10min emom
1.Dual Alternating Dumbbell Z Press x 12 reps
2.Burpee Pull Up x 6-8 reps