EMOTM 10 min.:
ODD: 10 Push-Up Burpees
EVEN: 7 Strict Chin-Ups
A1) 4×5 Bench Press
*arms at 45 degree angle to body
A2) 4×6/side 1-arm KB Row
10 Atomic Push-ups
15 Toes to Bar
20 KB Swings #70/55
A) 4×6/side Anterior Loaded Barbell Bulgarian Split Squat
*push through mid-foot; keep front shin vertical; don’t excessively arch lower back.
B) 4×5 Deadlift
*use minimal soled shoes or barefoot; push with heels, finish with glutes (hips to bar); don’t overextend at top.
Wall Balls #20/14
*5 air squat penalty for broken jump rop.
Static Stretching and Foam Roll Legs