Physical Training

21 min ALT EMOM Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

3rds for Time

Reverse Hyper Until 50 GHDs are reached 20 min AMRAP

Shoulder Exercises 20 min AMRAP

Barbell Bench Press 20 min

For Time 95lb for Comp or 75lb for fitness

3-rounds 8rds of 1:45 mins work & 15-second transition

Belt Squats 10 Rounds Every 1:45

Reverse Hypers 10 rounds every 1.5 minutes 30, 20, 10 For Time

5 Rounds 40,30,20,10 For Time 5 Rounds