Friday- Functional Body Building + Bsq Varied Tempo + SM MAP
EMOM x 20 minutes:
1st – 30 sec Seated Z KB Press @ 11×1 – legs straight
2nd – 30 sec Cossac Squats
3rd – 1 Wall Walk + 1 L arm TGU @ 24/32kg
4th – 30 sec Goblet Weighted Wall Sit AHAP
5th – 6-8 tough angle Ring Rows
6th – 1 Wall Walk + 1 R arm TGU @ 24/32kg
7th – 6-8 tough Goblet Squats @ 40×1
8th – 5 Hang DB Muscle Clean to OH Strict Press
9th – 6-8 Barbell Good Mornings @ 20×1
10th – 20-30 sec Hollow SCap Hang From Pull-Up Bar – holding hollow/engaging soap
B. Back Squat @ 22×1, 1-1-1-1, 3 min b/t
C. 100 Wall Balls @ 15/20lbs to 9/10ft – *10 min time cap