10/4/21 - Monday

A) EMOM 16

Odd- (1 Clean Pull + 1 Hang Clean + 1 Clean)

Even- 10/8 Calorie Row/Bike/Ski

*Start in the 60-70% range and add weight each round if possible

B) For Time:

800m Run

50 Thrusters

30 Pullups

T1, T2 and T3 - Empty Bar 45/33

Competitor- 75/55 and Chest to Bar Pullups

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow